The Top 5 Workouts To Increase Your Vertical
Jumping higher will not only help you dunk but it will also help you get more blocks, rebounds and be overall more explosive on the court. We're going to go over the 5 specific workouts and warmups that are guaranteed to increase your vertical.
Before we start going into the workouts that teach you how to jump higher, It is very important that you go through a warm up session that will open up the muscles that are the tightest. If you sit down at a desk for the majority of the day then you're most likely to have a tight Piriformis. This is a small muscle located behind the Gluteus Maximus also known as your butt. The Piriformis muscle starts at the lower spine and connects to the upper surface of each thighbone.
Foam rollers are great for relieving tension and stress throughout your body. Rolling out the tight areas helps break up the network or tissue that connects your muscles which allow you to become more flexible. This process also helps to speed up your recovery time from your previous workouts so you can be ready to go for the next one. These may be a bit painful and uncomfortable at first however, if you really want to learn how to jump higher then this is something you must learn to deal with.
With the IT band you want to start all the way down by your knee and slowly move up and back down. This motion allows for you to increase the range of motion (flexibility) and helps prevent the risk of injury.
You can immediately add inches to your vertical just by stretching and going through a foam roller session. The key is to open up your hips.
On the Piriformis, you want to cross one leg over and roll on that butt cheek and you're going to find that muscle to be very tight especially if you sit at a desk all day. You want to spend a good amount of time on that muscle and then work on the glute itself.
This is a small muscle in your butt that helps with the lateral rotators of the hip. Remember if your hips are tight then you are limiting your jumping ability.
This warm up will allow you to fire up your glutes. You want to go to left or right side then back. Do about 10 each way and make sure you switch legs and do it on the other side.
Your glutes are very powerful and if you do not properly warm them up then you are doing yourself an injustice. It is very important that you loosen them up so you have the maximum extension on your jump.
1. Single Leg Core Jumps
Your core needs to sustain the power and force generated when you jump. These core jumps will help with controlling the force and moving it up from your legs up and arm when you explode.
2. Trap Bar Deadlift
With this exercise, you can either go lighter weight and go for speed and tempo or you can raise the weight and work on your core strength.
3. The Power Clean
The power clean will help convert your strength into the power needed for your vertical jump.
4. Medicine Ball Toss
You want to have your arms swinging as hard and as high as you can. This workout emulates your hands exploding up in the vertical jump.
5. Speed Squats
With the speed squats, you want to go with a bit lower weight to train for power and rate of force development.
It's important not to skip your warm up/stretching session because it will help aid in your vertical jump development and reduce the risk of injury.