In this article, we will try to answer one of the most common concerns of every athlete; improving their vertical jump. The answer to this question will vary from person to person since different athletes have different needs. Their vertical jump training will highly depend upon the way they jump off the surface. To make this training efficient, the program needs to address the unique traits of the athletes. Whether you want to improve your jump serve, soccer header, volleyball spike or a basketball rebound, having a good vertical leap is key essential to every athlete.
Effective Vertical Jump Training
When performing any training, the first thing you need to do is to warm-up. Make sure that it will not just be a random stretching. Perform consistent moderate powerful movements like jumping jacks and knee-high skipping.
Stand in front of the box (make sure that it is stable). You may also use bench or bleacher as an alternative just make sure that it is knee-high. Jump on top of the box, landing both of your feet and immediately jump off. Keep on practicing this vertical jump training for about 30 seconds. Try to increase the platform’s height as you notice an improvement with your performance. Make sure that someone is standing next to you to support you should you fall backward.
This type of vertical jump training is usually performed outdoors. It can also be performed indoors but make sure that there is enough running area for you to run. You will basically take two running or wide walking step and immediately jump vertically on the third step. Try to do this for 6 times and return to the same spot and start with the other foot.
Cross your arms in front. Put both of your feet apart (preferably the same width as your shoulder). Descend down by bending the knees, and your buttocks should be moved outwards. Maintain the straight position of your back, your head should be straight and the knees over your toes; when you reached the sitting position jump vertically at once. Do this vertical jump training for at least 6 times.
Another effective vertical jump training that is also a renowned Olympic exercise would be the broad jumps. It is quite similar to a long jump where you start in a squatting position and jump as long as you can into the sand. You may perform this on any flat surface. Try to measure your improvement at least once a week and practice this at least 6 times a day.
After you are done with your vertical jump training, make sure to end it with a static stretching. You can do simple lunges for about 20-30 seconds. This is as important as your dynamic warm-up.