Exercises to Jump Higher - 3 Ways to Increase Your Vertical
I was at a local high school basketball game and saw the most amazing dunk.
The crowd of high school aged kids raised to their feet and roared with excitement.
I couldn't hear the guy next me talking.
When the crowd settled down enough that I could hear again, the man next me asked how it was that a kid his age could jump high enough to dunk.
He continued to tell me about his own son who had been trying different exercises to jump higher but didn't seem to have any success.
The man knew that I trained athletes of all ages and skill level so he began asking me a bunch of questions about ways to increase your vertical.
After giving him the short version of what to look for in an effective jump training program, I gave him 3 exercises to jump higher that his son could started with right away and increase his vertical.
I have outlined those same 3 exercises in this article.
Remember that with each of these exercises it is critical that you spend as little time as possible on the ground.
The ability to transition from one move to the next is what is going to increase your vertical and jump higher.
I usually recommend 10 repetitions of each of these exercises.
Dynamic Step Overs: This is an exercise that requires the use of a step stool, plyometric box, weight bench, or something that you use to step over quickly and jump off of.
The idea is to go from one side of the box to the other as quickly as possible.
Start on the right side of the box and quickly step sideways to the left and on to the box.
Jump off of the left foot and over to the left side leaving your right foot on the box.
Quickly step up with the right leg and jump to the right side.
Repeat side to side for 10 repetitions on each side.
You need to quickly jump from one side to the other spending as little time on the ground as possible.
As you get better and better, increase the height of the box to make it more intense.
Split Scissor Jumps: Begin with your feet staggered with one in front of the other and not quite shoulder width apart.
As quickly as possible jump as high as you can and switch the position of you feet so that the front foot becomes the rear foot.
When you land, repeat the jump.
Skaters: This is by far one of my favorite exercises increase your vertical and lateral agility.
Not only does it require that you jump as high as you can but you must quickly change directions.
Place a cone or some other target about 2 steps away from each other.
Stand behind one of the cones with the other to one side.
Jump laterally to the other cone and land on one foot.
Quickly jump off of the same foot back to the starting cone.
The movement will look like an ice speed skater, hence the name.
There are many different exercises to jump higher and increase your vertical.
There are just as many programs to jump higher.
Finding the right jump training program is critical to your success and ability to jump higher.
The crowd of high school aged kids raised to their feet and roared with excitement.
I couldn't hear the guy next me talking.
When the crowd settled down enough that I could hear again, the man next me asked how it was that a kid his age could jump high enough to dunk.
He continued to tell me about his own son who had been trying different exercises to jump higher but didn't seem to have any success.
The man knew that I trained athletes of all ages and skill level so he began asking me a bunch of questions about ways to increase your vertical.
After giving him the short version of what to look for in an effective jump training program, I gave him 3 exercises to jump higher that his son could started with right away and increase his vertical.
I have outlined those same 3 exercises in this article.
Remember that with each of these exercises it is critical that you spend as little time as possible on the ground.
The ability to transition from one move to the next is what is going to increase your vertical and jump higher.
I usually recommend 10 repetitions of each of these exercises.
Dynamic Step Overs: This is an exercise that requires the use of a step stool, plyometric box, weight bench, or something that you use to step over quickly and jump off of.
The idea is to go from one side of the box to the other as quickly as possible.
Start on the right side of the box and quickly step sideways to the left and on to the box.
Jump off of the left foot and over to the left side leaving your right foot on the box.
Quickly step up with the right leg and jump to the right side.
Repeat side to side for 10 repetitions on each side.
You need to quickly jump from one side to the other spending as little time on the ground as possible.
As you get better and better, increase the height of the box to make it more intense.
Split Scissor Jumps: Begin with your feet staggered with one in front of the other and not quite shoulder width apart.
As quickly as possible jump as high as you can and switch the position of you feet so that the front foot becomes the rear foot.
When you land, repeat the jump.
Skaters: This is by far one of my favorite exercises increase your vertical and lateral agility.
Not only does it require that you jump as high as you can but you must quickly change directions.
Place a cone or some other target about 2 steps away from each other.
Stand behind one of the cones with the other to one side.
Jump laterally to the other cone and land on one foot.
Quickly jump off of the same foot back to the starting cone.
The movement will look like an ice speed skater, hence the name.
There are many different exercises to jump higher and increase your vertical.
There are just as many programs to jump higher.
Finding the right jump training program is critical to your success and ability to jump higher.