Lifts To Improve Vertical Jump

Athletes from various disciplines are always on the hunt for ways to improve their vertical jump. A higher jump can lead to greater success in sports like basketball, volleyball, and even football. In this blog, we will discuss five essential lifts that can help improve your vertical jump lifts. These exercises are designed to build strength, explosiveness, and overall athleticism, all of which contribute to a higher jump.

Improve Your Vertical Jump 5 Lifts That Will Make You Soar

1. Squats

Squats are the foundation of any vertical jump training program. They strengthen the glutes, quads, and hamstrings, which are the primary muscle groups used during a jump. Squats also help develop core strength and stability, which is crucial for an explosive leap.

To perform a proper squat:

• Stand with your feet shoulder-width apart, with your toes pointed slightly outward.
• Keep your chest up and your core engaged.
• Lower your hips back and down, as if sitting in a chair.
• Keep your knees in line with your toes, and make sure your thighs are parallel to the ground.
• Push through your heels to stand back up, fully extending your hips and knees.

Variations of the squat, such as front squats, box squats, and jump squats, can also be incorporated to target specific muscle groups and develop explosiveness.

2. Deadlifts lifts to improve vertical jump

Deadlifts are another critical lift for increasing vertical jump. They target the posterior chain, which includes the glutes, hamstrings, and lower back muscles. The posterior chain plays a significant role in generating force during a jump.

To perform a proper deadlift:

• Stand with your feet hip-width apart, with your toes under the barbell.
• Bend your knees and hips, lowering your torso to grasp the bar with an overhand or mixed grip.
• Keep your back straight and chest up, engaging your lats and core.
• Push through your heels, extending your hips and knees to lift the barbell off the ground.
• Stand up straight with your shoulders back, maintaining control of the barbell.
• Lower the barbell back to the ground by reversing the movement.

Incorporate variations like the Romanian deadlift and the sumo deadlift to target different muscle groups and further improve jumping ability.

3. Power Cleans

Power cleans are an Olympic weightlifting exercise that builds explosive power, essential for increasing your vertical jump. This lift targets the hips, glutes, quads, and hamstrings, as well as the upper body and core.

To perform a power clean: lifts to improve vertical jump

• Stand with your feet hip-width apart, with your toes under the barbell.
• Grasp the bar with a slightly wider than shoulder-width grip.
• Lower your hips and straighten your back, keeping your chest up.
• Explosively extend your hips and knees, pulling the barbell up and shrugging your shoulders.
• As the barbell reaches its highest point, quickly rotate your elbows under the bar and catch it on your front deltoids.
• Stand up fully and then lower the barbell back to the ground.

Start with lighter weights to master the technique before progressing to heavier loads.

4. Box Jumps

Box jumps are a plyometric exercise that directly translates to an improved vertical jump. They develop power, speed, and coordination, all vital components for a higher leap.

To perform a box jump:

• Stand in front of a sturdy box or platform, with your feet shoulder-width apart.
• Lower your body into a quarter squat, swinging your arms back for momentum.
• Explosively jump up onto the box, using your arms to propel you.
• Land softly on the box with both feet, absorbing the impact with your legs.
• Step back down and reset for the next repetition.

Perform multiple sets of box jumps with varying heights and progressions, such as single-leg box jumps or seated box jumps, to challenge your body and further improve your vertical leap.

5. Split Squats lifts to improve vertical jump

Split squats, also known as Bulgarian split squats, are a unilateral exercise that targets the glutes, quads, and hamstrings. They help correct muscle imbalances, improve stability, and increase overall lower body strength for a better vertical jump.

To perform a split squat:

• Stand with your back to a bench or elevated surface, about two feet away.
• Place one foot behind you on the bench, with the top of your foot resting on the surface.
• Keep your front foot flat on the ground, with your knee bent at a 90-degree angle.
• Lower your back knee toward the ground, maintaining an upright torso and keeping your front knee in line with your toes.
• Push through your front heel to return to the starting position.

Perform multiple sets on each leg, gradually increasing the weight as you become more comfortable with the movement.

Improving your vertical jump lifts requires dedication, consistency, and a well-rounded training program. Incorporating these five lifts into your routine will help build strength, power, and explosiveness, ultimately leading to a higher leap. It is important to also focus on flexibility, mobility, and proper recovery to maximize your jumping potential. With commitment and hard work, you’ll be soaring to new heights in no time.