A soaring vertical leap is a valuable asset for just about any athlete, regardless of their sport. The secret to a sky-high vert isn’t Michael Jordan’s shoes, or even his genetics (although they would definitely help). Like almost everything in sports, it boils down to hard work.
If you want to increase your vertical jump, here are four things you need to do:
1. Foam roll regularly.
You might already be familiar with some of the benefits of foam rolling, but did you know it can also improve your vertical leap? That’s because your legs are full of knots, which can shorten and weaken your muscles. Foam rolling each area on your leg (IT band, quads, hamstrings, calves) for 30 seconds can help eliminate these knots.
2. Bulgarian split squats.
More times than not, when we jump, it is off of one leg. For this reason, it makes sense to train your legs unilaterally – or one at a time. One of the best exercises for this is bulgarian split squats. To perform, place one leg on a bench or elevated surface. Holding a dumbbell in each hand, slowly lower your body until the knee almost touches the floor, then push yourself back up. Repeat for three sets of eight reps for each leg.
3. Box jumps.
Box jumps are one of the most popular plyometric workouts; and for good reason. All you need is a stable platform that can support your bodyweight. Jump onto this platform, then jump off back onto the ground for 30 seconds. Start with a height that is about knee-high and increase as your performance improves.
4. Knee-to-feet jumps.
Start on both knees, sitting back on your heels. Swing your arms to generate momentum and drive your hips forward, generating enough explosive energy to propel you to your feet. Land in a squat position with your arms in front of you. This simple exercise is easier said than done! Once you become proficient in knee-to-feet jumps, you can add resistance by holding a pair of dumbbells.
Once you’ve taken your vertical leap to new heights, come show it off at Insports Centers! Located in Trumbull CT, Insports Centers is the largest indoor sports facility in all of New England. With a full-sized turf field, hardwood courts, and a box lacrosse arena, we have something for everyone! Visit our website to learn more, or join the thousands of others who have connected with us on Facebook.