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3 Plyometric Exercises To Improve Vertical Jump

By Edited Jul 11, 2016 1 2

Here you will learn about three different plyometric exercises that you can perform to improve your vertical jump. They are effective when done correctly with effort. You should focus on doing these exercises right so you can get closer to reaching your main goal of increasing your vertical.

The three plyometric exercises you are about to learn how to do are the push-up jump, drop jumps, and deep lunge jumps. These exercises are all very different, but extremely effective, ways to improve your vertical.

1) Push-up Jump
A push-up jump involves a few simple steps. First you should start standing straight up with your feet shoulder-width apart. As quickly as you can get down into a push-up position and do one push-up. Once you have done the push up bring your legs back under your body and jump up as high as you can. Continue this for a certain number of repetitions.

2) Drop-Jump
A drop-jump is one of only a few plyometric exercises that uses a box that is two feet or higher. Stand on top of the box and step off. When you land try and bend your knees as little as possible when absorbing the impact. When you land stay in the same position for a few seconds, and then step back on to the box and repeat.

3) Deep Lunge Jumps
Deep lunge jumps will leave you sore the next morning, but they are well worth it because of how well they can help you improve vertical jump. Have a long straight surface that you can move along like a basketball course. Get into a lunge position with one foot forward and one foot back. Push off with both feet at the same time as hard as possible and jump into the air. Land in the same position with the same foot forward. Continue this all the way down the court and then go back the other way with your other foot forward.

All three of these exercises are simple and easy to learn, but will help yield great results. Do not be fooled though, just because they are simple does not mean that they will not be tough to do and strain your muscles. Because you will most likely end up sore the next morning.

If you do not feel sore after these exercises, then there are really only two reasons. The first is that you have done these exercises before or exercises similar to these. The other is that you are not doing the exercises correctly or you are not doing enough repetitions.

All of these exercises are great for improving your vertical. The fact that they are plyometrics just reinforces the point. Do these plyometric exercises right and you will be jumping higher in no time.



Jul 19, 2010 11:39pm
hey guys always bare in mind the safety and condition of your health before you do any training.
Make sure you have a strong joints and tendons when doing plyometric training because you will be adding a lot of stress on them and if they are weak you can be injured which may even cause delays in seeing improvements.As far as training goes , be more focus on lifting weights that are 85% of your max rep, and focus on speed and quality of your exercise. The faster you're able to lift he weight the more stress you put on the muscle and the stronger they become.
Aug 28, 2013 6:09am
Good basic information! Thanks!
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