Rec and Sports

Vertical Leap Workout – Exercises to Improve Your Vertical Leap

Do I have to lift weights to improve my vertical jump? This is a common question that I get all the time. I realize that there are many people out there that do not enjoy lifting weights and they want to know if it is possible to increase your vertical jump without them. My answer to them is……YES it is definitely possible to improve your vertical without lifting heavy weights.

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 Jump Strength Workout – (Without Weights)

Step Ups – Start with one foot placed on a platform or bench and the other on the ground. Step Up onto the platform then step down. Now switch legs and step up again. You can easily increase the difficulty of this exercise by either adding dumbells or stepping up onto a higher platform.

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 – Lunges are a very common exercise, probably because they are so effective. When perfoming the lunge you want to make sure that you do not step forward too far. There should only be about two and a half feet between your front and back feet. Also, do not let your knee pass in front of your toes. This is another common mistake that people make.

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.

Although it is possible to get significant gains without using weights you will eventually come to a plateau in your workout routine. In order to overcome this you will have to implement weight training into your vertical leap program.

I suggest using a strength training program that uses both weight training and plyometric exercises to get the best results. I was able to increase my vertical leap from 31 to 43 inches by using this type of program. For more information about how I was able to do this take a look at the links I have below:

Would you like YOU can learn more about how YOU can increase your vertical leap? Then head over YOU can Brayden Fisher’s website at www.40inchvertical.net for the best workouts and exercises.