Do you want to know which exercises to start with that will help your vertical jump? Since there are several, we'll help you reduce the list a little. These will give you a good basis to start from. Ensure that you follow the exercises properly. Many people perform the correct exercises, but they don't do them correctly. Begin with the exercises we outline below and you will possess a good foundation for improving your vertical jump.
You may assume the only muscles you need to work on throughout your vertical jumping workouts are your leg muscles, but that's not the case. Your lower back and erector muscles need to be strong as well. Many of the back muscles are heavily involved and need strengthening as well. Vertical jumping exercises should include working on this area. Which brings us to our initial exercise.
Dead Lifts
A first-rate exercise to begin with is the dead lift. To start the exercise, grab the barbell, bend your knees, and arch your back. Bring the barbell up until you are standing erect with the barbell hanging across your thighs. Gradually return the barbell back to the starting position on the floor. Perform three sets of 6-8 repetitions. To steer clear of injury, do not yank the bar, but execute the exercise quickly and steadily. Take a rest. Do one last set in a much slower way this time.
Leg Presses
One more high-quality exercise is leg presses. Choose a weight on the leg press machine that is toward the higher end of your range, but not the most you can lift. Set your feet about shoulder width apart. Lower the weight until your thighs nearly contact your chest. Then thrust the weight back up in an explosive manner. You don't jump in slow motion, so you don't want to train in slow motion. Your muscles function explosively when you are jumping, so you have to train them that way in your exercises as well. Do 5 sets of 6 reps. Take a short break between each set.
Medicine Ball
Lastly, utilize a heavy medicine ball in place of a basketball. Pretending that you are doing a dunk, grip the medicine ball and leap up as high as you can. Exaggerate the movements and reach for the rim. Practicing this exercise helps all the muscles necessary for this movement to become strong. As with the leg presses, make sure to be explosive when you do this exercise.
While these are simply three exercises, they can be a good start to improving your vertical jump. As you develop, insert further exercises to your schedule. Keep in mind that correct form is just as critical as the weight and the quantity of reps.
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