Yes, you read the topic right. In this post, I will reveal three exercises that will increase your vertical jump instantly.
As you read the first line you probably will say…
“Oh well, here it is again, new gizmos and gadget thing.”
In fact, we all know that the vertical jump is a whole new science and it takes time to increase it, through lots of sweat, dedication and hard work. I admire that and I must say it is true, but I personally worked on my vertical jump for more than 4 years and tried everything from weight training to vertical jump programs to plyometrics and finally arrived at one conclusion. Everything has its own function, but if you want to have an instant increase in the vertical jump, which will last for a short period, then I will give you three exercises that will provide a minimum 2 inch increase on your vertical.
After these 3 exercises, I will give you two tips which can also instantly increase your vertical jump. So stay tuned.
I personally don’t admire any vertical jump trainer who is doing marketing promotion of his products, and is exposing himself every day. Trust me, that won’t bring any results, and it is a potential scam.
I do admire one or two vertical jump trainers that have proven that by using their training methods you will see significant increases on your vertical like Kelly Baggett and Joe De Franco.
In this post, I will stay with the principles of Kelly because I personally implemented them in my training.
Seated Tuck Jumps
I will start with the Seated Tuck Jumps, in which you will need to find a bench or a box and position yourself in a way that when you sit, your knees are at 90 degrees. From this position, you will jump and get your knees to your chest.
This will activate the glutes, hamstrings, hip flexors and ABS – all the muscles that are engaged when you do a natural vertical jump.
You should do 2 sets of 10 repetitions for this exercise.
1 Legged Box Squat Jumps
Next exercise is the 1 Leg Box Squat Jumps. This exercise is one of my all time favorites when it comes to training for increased vertical. You again need to find a bench or a box that will provide the 90-degree knee position when you sit. From there you need to make a 1 legged squat and explode up into a jump.
Many of you will find this exercise advanced, so I’ve implemented one easier variation that can be a great substitute exercise.
1 Legged Box Squat
In this exercise, one thing that is different from the 1 Legged Box Squat Jump is the movement, that exclude the final movement: THE JUMP.
You will have to do a movement where you sit down and get back up. That will activate the glutes and hams or to be more exact, this will activate the whole hip chain which is used when you execute a vertical jump.
Do 2 sets of 6 to 10 repetitions depending on your training level.
The depth jump can also help increase the vertical jump. If you have never done depth jumps before, then you should do the shock jumps or start with a low box depth jump. This is one of the most advanced exercises, which is listed as high-intensity and it asks for strength.
You got to know that even if you haven’t visited the weight lifting room and haven’t done squats, you still can benefit from this exercise, simply by jumping out from a lower box or bench height.
For beginners or intermediate trainees, it is recommended that you first get your squat max to the point where you can do 1 repetition with 1.5 kilos of your body weight. Even then there may be issues and by that I mean your tendons and ankles may still be weak. Anyway, the height of the box or the bench should be no more than knee level. You need to be a very advanced athlete in order to jump from higher heights.
By doing depth jumps, you will learn to control your power absorption, which is very important, especially if you are two foot jumper. Because this exercise is advanced, I recommend you to check the video once again, in order to see how you should properly execute this exercise.
It is recommended to do no more than 5 repetitions for 3 sets.
Tips for Vertical Jump
As I said at the beginning of this post, I’m about to give you two tips that can also affect your vertical jump.
Mobility and Flexibility
By increasing your mobility, you have better range of motion and by improving your flexibility, you will have more muscle elasticity that is important for the fiber twitch muscle activation.
Please focus a lot on stretching the hip flexors. The hip flexor is very important, especially if you are a one foot jumper.
You can watch the videos given below and use the stretches shown here, before and after each training session.
- Stronger Team
- Elite Trainer Tip
Joe DeFranco Tips
At the beginning of this article, I said that I personally admire two vertical jump trainers, Kelly Baggett and Joe DeFranco.
Please visit this website DeFrancotraining.com , where Joe explains a few tricks you can do, to instantly increase your vertical. Here is implemented the importance of the hip flexor stretch, the 50-REP Rhythm Squats method and much more.
I ensure you that these methods are proven, so I suggest you try them if you want great results. Note that the results won’t stay forever because this is instant increase, so it will last a few hours or a day, but if you constantly do these exercises and get into the weight room you will see tremendous results.
TRAIN HARD, TRAIN SMART, EAT HEALTHY!
A good workout will generally have between 60-80 ground contacts for plyometrics like the ones above or 300-500 yards of sprints.