Increasing the vertical leap is the biggest priority for all professional and aspiring athletes. It is a mandatory requirement in all major handball sports such as basketball, volleyball, and in some instance, European soccer. The question which naturally follows this statement is, what are the parameters you should work on to improve your game? The answer is not complicated, but it is detailed. To achieve the perfect vertical leap, you should follow these variables with a strict discipline.
Factors Which You Should Consider To Improve Your Vertical
Though strength training is better for athletes who are involved in sports such as heavy-lifting, it helps players seeking to improve their vertical too. Using a high percentage of strength quickly won't help though. You need to properly strengthen to increase your explosiveness. The goal is to have the endurance to back-up the strength.
Velocity is the second variable which needs to be considered for a proper increase in the vertical leap. Velocity, or speed as it is commonly known, is crucial to determine the dunking power when it comes to basketball. To be able to apply the force swiftly, you have to know the technique to increase your velocity through proper landing. The best way to do so is to exercise proper jumping and landing techniques.
To be able to utilize the two variables for optimum performance, you need to follow certain exercises to increase those parameters. You can access those workout routine through Jump Manual, the best jump training manual created by Jacob Hiller.
Exercises You Should Follow to Improve your Vertical Leap
Following are 3 examples of proper exercises you need to follow if you want to improve your vertical jumping height by 10+ inches.
- PVC Squat Jump
The PVC squat jump is a very intense yet satisfying exercise to improve your vertical dynamically. Athletes often sign praises for this exercise, as it gives almost instant visible results. It is a full-body, full-range of motion exercise, and it is also perfectly safe to perform. To perform this squat, remember to always keep your arms up and back. Ensure that your hip is lower to your knee by squatting low enough for a visible result. This exercise is good for correcting posture too. Repeat the sets 5 times in 3-5 sets with a recovery time of 1-2 minutes.
- Depth Jump
This is another kind of plyometric training exercise which aims to strengthen your core muscles and improve your vertical. For this exercise, you will need two boxes, one 12 to 16 inches high and the other 22 to 26 inches high. Stand on one of the two boxes with arms at the sides; your feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer. Begin by dropping off the initial box, landing and simultaneously taking off with both feet. Ricochet by driving upward and outward as dynamically as you can, using the arms and full extension of the body to jump onto the higher box. Allow your legs to absorb the impact. Repeat the sets 3 times in 2-3 sets.
- Barbell Squat
Just like the name suggests, this exercise requires the help of barbells. It’s a strength enhancing exercises which focuses on the quadriceps. You can begin with placing the barbell supported on top of the traps. Your chest should be up and your head facing forward. You should adopt a hip-width stance with the feet turned out as required. The landing should be done by flexing of the knees. Refrain from moving the hips back as much as possible. This requires your knees to move forward. Ensure that they stay aligned with the feet. The goal is to keep your torso as upright as possible. Continue all the way down, keeping your body-weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, propelling the weight upward.