You can increase your jumping ability by progressively using lifts to overloading your body in order to make necessary changes which will improve your strength, efficiency, as well as coordination. You should start a workout always with a specific warm up to the activity you are training on, for example, if you go for lift weights, you should start with lightweight lifts and gradually increase the weight lift until you reach the workload you planning to use. By doing this, you will get your body muscles ready for the high intensity lifts to increase verticle jump. Some of the lifts include;
Weighted Squats
Squats can do great things to improve your verticle jump. You can use a barbell and weights, for example, lightweight at the beginning until you get used to it, place your barbell at the center of your shoulders and then squat down. After which, you rise up keeping your barbell parallel to the floor, always maintaining your back in a straight posture and also not hunching or stooping.
You can also place a towel or pad between the neck and barbell to protect your neck from getting sore.
Besides, ensure that you perform the squats properly as doing them in the wrong way will not get the best results. weighted squats are one of the most significant lifts to increase verticle jump that will greatly help you achieve your need.
Weighted kettle-bell swing
This workout is excellent for you to develop a rapid hip extension. You can perform it with both hands or even with opposing hands. You will have to initiate the swing dropping the kettlebell between the legs while keeping your arms straight. The movement of your hip extension will swing this weight to shoulder height while repeating this motion for a designated number of times.
A heavier weight lift with few repetitions is will enable you to increase your vertical jump, while a lightweight with many repetitions will help to increase your jumping endurance. The overhead medicine ball throw which has similar movements should be performed together with the kettlebell swing. They are similar except that with the overhead workout medicine ball will be thrown up high in the air that is behind the body.
Overhead jerk
With this workout, you can use a crane to lift your weight and jerk it to your overhead or alternatively you can take your barbell from the rack. The power to lift will comes from your legs and then drive the weights overhead with a high speed while dropping your body under the weight of a partial squat or split stance. The workout is outstanding and effective for your overall body explosiveness.
Dead-lift
It is an important element for improving your strength for verticle jump program that will work on most of your body muscles by focusing on hips, thighs, buttocks, forearms, shoulders, and lower back. These muscles are the postural chain of your body and are important for maintaining good posture during verticle jump competition or training as it will increase muscle mass and strength.
You need to have a barbell as well as a flat surface, then load your barbell the right amount of weight that you can comfortably handle. Lift your barbell off the surface while keeping your back straight. You can repeat this exercise as many times as possible for you to build and strengthen your muscle. A moderate hamstring activity while on a dead-lift workout will strengthen your anterior cruciate ligament.
In addition to lifts to increase verticle jump, you should also establish a plan that will help to successfully achieve the gains you intend. Remember to ensure that you are progressively overloading your muscles, you should as well use the effective plyometric training, and also train on your speed. If you try these workouts you will increase your verticle jumping ability fast.
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