Exercises To Increase Vertical Leap

To increase you vertical jump, you need to be increase your power. And to do so, you need to increase your leg strenth.

Here are 4 strength building exercises to help increase your vertical jump massively.

The Static Hip-Flexor Stretch

You can actually notice the effects of the static hip flexor stretch right away. First, perform a vertical jump and record the height achieved.

Next, peform the static hip flexor stretch. Do 2 sets for about 30 seconds. Make sure you really stretch to the maximum! Then, jump again. You're likely to have jumped about 1/2 - 2 inches more then previously!

Do you want to know why this would happen? Well, this little exercise to increase your vertical jump works so well because when you stretch, the muscles, which creates a lot of friction with your hips when you jump, are loosened, therefore reducing the friction.

Because of the less friction, your hips can extend fully. That is why this exercise helps to increase your vertical jump.

How do you perform the static hip flexor stretch? Well there are a number of variations. One of them can be done like this.

Get in a lunge position with your left knee on the ground and your right foot as far forward as possible. Drive your hips as far forward as you can, while keeping your chest up. Try to get your left thigh 45 degrees to the floor. Raise your left hand as high as you can and twist slightly to your right, looking over your right shoulder and reaching over your head. You should feel a stretch in the left hip flexor as well as your abs. Perform 2 sets of 30 seconds and then switch sides.

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50 Rep Rythm Squats

This exercise increases your vertical leap massively!

You would always start your workout with this exercise and you will only perform one all-out work set after a good warm-up. Try to go as heavy as possible for your one set. A good goal is about 90% of what your max full squat is. Basically, you will perform 50 quarter-squats as fast as possible. Do the first 10 reps exploding onto your toes, then on reps 11-20, keep your heels down on the way up.

Then , explode onto your toes again while performing reps 21-30, keep your heels down for reps 31-40 and then finish the final 10 reps by exploding onto your toes again

Note: This will make your legs ache like mad! But heck, just do it!

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Bulgarian Split Squats

This exercise to increase your vertical leap is simple and effective.

This is basically a single leg squat, with the non-working leg elevated on a bench behind you. Perform this exercise by holding a dumbbell in each hand, descend until the back knee touches the floor and then explode back up to the start position. This exercise will crush the glutes and VMO (the quadriceps muscle on the inside of your knee) of the front leg, while stretching the hip flexor of the back leg. Remember what we said about the importance of flexible hip flexors with regards to your jumping ability?

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Weighted Ab Work

Another exercise to increase your vertical leap is the weighted ab cruch. Your abs and the lower back are the link from your upper to lower body. It's also resposible for the tranfer of force from your lower to upper body. So even if you have really strong arms and legs, it won't help much if you have pathetic abs. So what you need to do is to work on your abs like how you would work on your other limbs.

If done well, this exercise will increase your vertical leap substantially. Do weighted crunches on a Swiss ball, standing rotational work using high and low cables and medicine ball training.

Throw in leg raises as well and you'd have just about killed your abs. But that's what we want right!

6 Inches in 60 days, at minimum, is possible if you know how to train for it properly. Click the link below to find out more.

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