Vertical Leap Workout – Exercises to Improve Your Vertical Leap
Do I need to lift weights to increase my vertical leap? I get this type of question all the time. Although I personally love it, there are many people who do not enjoy lifting weights. These people would like to know if it is possible for them to improve their vertical jump without weights. And the anser is…..YES they definitely can improve their verticals.
Vertical leap training is something that I truly enjoy and I want everyone to benefit from it. With the economy like it is not everyone can afford an expensive gym membership. However, that should not stop you from training. The vertical jump workout that I have below will increase your strength by using several different body weight exercises that can be truly challenging if done correctly.
A Vertical Leap Workout – Without Weights
Step ups – Step ups are a simple exercise and can be done pretty much anywhere. All you need is a bench or platform. Step up onto the bench and then step down. Once you are back on the ground step up again with the opposite leg. You can make this exercise more difficult by holding dumbells.
Squats – Squats are probably the best exercise I can recommend for increasing your vertical leap. If done correctly, bodyweight squats can be very challenging. Keep your feet shoulder-width apart and lower your body until your thighs are parallel to the ground. For increased difficulty do one legged squats. This will work on your balance and coordination as well.
Lunges – The lunge is a very effective exercise for the legs it will improve strength, balance and coordination. Step forward with one leg and lower your upper body down, bending your leg (don’t step out too far). You should have about two to two and a half feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up and back and repeat with the other leg or do all the reps with one leg then switch. Do 3 sets of 20.
Rim Touches – If you have a basktball hoop nearby then head over there and try to touch the rim. Do not let yourself take more than one step before you leap. When jumping EXPLODE up as hard as you can. Only do 3 sets of 5. Do not do more than this. We want to limit our reps so we can train our EXPLOSION, a bunch of reps will train your stamina and defeat our purpose.
It is possible to get significant gains in your vertical jump without weights. BUT…..yes there is a but, most people are not going to even come close to their true vertical jump potential without using a proper weight training program. If you only train using body weight exercises there will come a time when your vertical leap gains stop and the only way to further your progress is to improve your base strength.
I recommend using a strength training program that uses a combination of weight training and plyometric exercises to get the best results. I was able to increase my vertical jump by 12 inches over 7 months using this type of program. For more information on this check out the links I have below:
Interested in learning more about how to increase your vertical leap? Then check out Brayden Fisher’s website at www.40inchvertical.net for the latest workouts and exercises.
No comments yet.