Jumping to new heights!


Many athletes wonder “how can I increase my jumping ability?” some athletes invest in Herman Monster type jumping shoes or spend a lot of time doing countless reps of toe raises….I know because I was that guy. I’ll admit that worked for a while, but eventually that wasn’t enough. I changed my approach on how to increase my vertical leap, and I was very surprised with my results. I measured my progress by jumping on plyo boxes. The first box was 37 inches, then I progressed to 50 inches, finally I reached my peak at 62 inches! I’m only 5’6 jumping on boxes almost my height. Needless to say I was very satisfied with my results.
Heres a few hints I’d like to share to help you increase your vertical.

You must increase your quad strength. You should incorporate squatting exercises ,because quite simply the movements are identical. In performing the squatting movement you want to be sure that you are getting low enough to engage all of the muscles used in the jumping motion. My advice would be to use a box or bench to ensure you are getting low enough. When executing, squat slowly until you reach the box, then explode up to your feet. This increases the muscle strength and endurance. Typically, you should be able to squat 1.5x’s your weight, but I usually do lighter weight and more reps with an explosive jump at the end of the squat. This engages the quick-twitch muscle fibers which aids your vertical. Last but not least, the CALVES! Strong calves gives that final spring at the end of your vertical leap that catapults you in the air. So, all of those toe raises I spoke of in the beginning play a major role. I don’t usually do a lot of toe raises, so I’ll mix up from time to time with jumping rope when I finish a squat set. That’s where the majority of my calf work comes from.

Here’s some exercises to assist you with increasing your vertical leap.

-explosive box squats
-box jumps
-kb alternating box step ups
-frog jumps
-bag push
-jump rope

Do 3-4 set with 15-20 reps.

Don’t forget to stretch! To ensure maximum efficiency and prevention of injury, be sure to incorporate a thorough stretching routine. Stretch your hip flexors, calves, quads, hamstrings, and ankles/Achilles. Make sure you are warm before performing exercises and jumps.

I hope these pointers are helpful. These are some things that worked for me, I hope it has the same success for everyone else. please post your progress in the future. I’d love to see!


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