images-7How to gain 6 inch in vertical jump

As athlete, your ability to jump high will distinguish you and pave way for excellence in sports like tennis, volleyball, basketball and gymnastics. You can gain 6 inches more in vertical jump by performing plyometric exercises, core exercise and resistance training.

 

Core exercise

Exercises such as lunges and squats engage multiple group of muscle at the same time. It increases strength and train different group of muscle to work together. Deadlift, squat and step-ups are example of core exercises that would help increase your jumping strength.

Strength Exercise

Introducing exercises that focus on building your abdominal muscles, pelvis, lower back and him in you training plan will help improve your balance and stability when jumping. Exercises like ball crunches, reverse crunches and bicycle crunches will do the magic on your abdominal muscles.

Plyometric Exercises

Plyometric exercises such as box jumps and jump squats can help to increase the height of your vertical jumps. While performing squat jumps, lower down into the squat position with your feet and shoulder wide apart, them jump upwards as high as possible. For box jumps, try jumping up onto the top of a gym bench, box or any stable platform then jump down.

After jumping on a box and down, try to increase the height of the box by an inch or two for subsequent trials. This will quickly help you to gain 6 inches in vertical jumps or more. Try to perfect the jump on a box before increasing the height of the box

Dynamic Exercise

Perform normal warm-up exercises including rope jumping, jogging, single leg hops and knee lifts for about 8 minutes before training. Perform strength building exercise three days in a week.

Training Program

 Strength Training – Week 1 to 3

Should be performed once in a week

  • Stretch for 4 to 5 minutes
  • Squats – Performed at 3 sets of 8 repeats
  • Leg Extensions – 2 sets of 8 repeats
  • Lunges – 3 sets of 8 repeats
  • Leg Curls – 2 sets of 8 repeats
  • Calf Raises – 2 sets of 20 repeats

 

 

Explosion Training – Week 4 to 6

Should be performed twice in a week

  • Stretch – 4 to 5 minutes
  • Rim touches – 3 sets of 10 repeats
  • Squat Jumps – 3 sets of 10 repeats
  • Tuck Jumps – 3 sets of 10 repeats
  • Calf Raises – 2 sets of 20 repeats
  • Box Jumps – 3 sets of 10 repeats

Speed/Technique Training Week – 7 to 9

Should be performed 2 days per week

  • Stretch – 4 to 5 minutes
  • One Leg Jumps Run – Repeat at maximum power and speed with a ball in your hands (try 3 sets of 15)
  • Running Two Leg Jumps – Repeat at maximum speed and power with a basketball in your hands (try 3 sets of 15)
  • Sprints – Run up to 50 meters at full speed 7 times
  • Speed Jump Rope – Perform as fast as you can for 45 seconds, repeat 5 times

If you follow this drill judiciously, I assure you will gain 6 inch more in vertical jump.