Whether you run double jump, long jump, or play basketball, having a higher vertical jump can help you improve as an athlete. When you are planning your workout, there are a few things you can incorporate to help you jump higher. Here are three great tips that can increase your vertical jump so you can perform better on the field or in the court:
1. Use A Foam Roller
One of the biggest hindrances to the height of your jump is muscle knots. Knots in your calves and quads limit your muscular performance and reduce the height and power in your jump. Use a foam roller to work out those knots. Start in the areas where you feel any tightness or tension then slowly roll the foam roller back and forth until the area is no longer tender. Once you’ve removed these knots, your leg muscles will be optimized for a high jump.
2. Do Squats
Squats are the best exercise for building your leg muscles. There are a huge variety of squats you can incorporate into your workout routine. One great squat that will help you jump high is a rock star squat. Start in a squatted position then jump while extending your legs and arms all the way out like a rock star. Another great squat to consider is a Bulgarian squat. You will need dumbbells and a weight bench. Hold the dumbbells in your hands at your side. Then place one leg behind you on the weight bench. Then descend in a squat until the knee of the leg on the weight bench touches the floor. Start with 3 sets with 8 reps for each leg and increase the reps and the weight as you get stronger.
3. Practice Depth Jumps
A depth jump gives you tons of jumping practice and builds strength in your legs. Start by finding a box that is 6-8 inches off the ground. Jump off the box and as soon as you hit the ground, jump as high as you can. Make sure to land safely and with good athletic form. You may want to start slowly jumping a lower height and building up to your highest height to make sure that you are landing correctly every time.
These three tips will make a huge impact on the height of your vertical jump. So when you are training, work them into your routine. The higher you can jump, the better you will perform.