A huge number of sports require from you to be great in jumping. Take a look, for example at basketball – if you can’t jump high, you’re not going to be very good at it. The fact is that vertical jumping has a lot to do with genetics. Some people are simply born with a great jumping ability. However, this doesn’t mean that you should surrender. On the contrary, in order to improve your vertical jumping reach, all you need is to do a good vertical jump workout on a regular basis!
Exercise 1 – Front Squats
Squats are a simple and a very effective way to strengthen your glutes. In fact, this exercise is not only great for your legs, but for your whole body. Abs, back muscles, calves and even your neck are all employed during the squats. On top of that, studies have proved that the squat is the exercise that influences testosterone production the most.
When it comes to improving your vert jumping, you will need to do the front squats the right way. The key here is to work on your explosiveness. This is why instead of going up slowly, you need to leap up fiercely. This way, you will make your legs ready for a better vertical jump.
A good advice is to slowly increase the weight that you’re using for the front squats. Do 3 explosive reps in 5 sets, each time increasing the weight by 20 lbs. For example, you can start with 135 lbs and increase the weight so that in the final set, the weight is 215 lbs.
Exercise 2 – Hanging Power Snatches
Loved by Olympic weightlifting contestants and popularized by Cross Fit practitioners, this exercise is all about explosiveness. The whole beauty of Olympics lifts is that you need to use the momentum created by the explosive moves in order to lift a great weight. Same as the previous exercise, the front squat, this one too will strengthen almost every muscle in your body. So, don’t be surprised if you feel soreness in your forearm, abs or back muscles a day after the workout.
In order to get the most out of this exercise, you need be patient and slowly add more weight. Three sets of 3 repetitions seem more than enough. If you wish, you can increase the weight with each set, but be careful not to overdo it. The exercise is rather risky, so in order to be completely safe, it’s better to go with a lighter weight. After all, the whole point of it is explosiveness, not weightlifting.
These two exercises can help you a lot to improve your vertical jump, but they are far from being enough. You need to keep up doing your regular fitness routine as well. Make sure to dedicate enough of your time to both aerobic and weight training as that is the only way to stay fit and great in vert jumping.
The best advice we can give you if you want to take the vertical jumping seriously is to start with the vert shock program. This training is probably the best training you can find that’s dedicated to improving your jumping reach.