The vertical jump is not just a measure of lower-body power, it is likewise an important component of several sports. You need specialized exercises that both produce relatively large forces, along with quickness and develop musculature to enhance it.
The amount of force you apply to the ground determines how high you can jump. Your rate of force development (RFD) is more significant than strength alone for optimum force end product.
Include the following exercises in your program at least once per week (twice is better) for 4 to 6 weeks, and notice the difference! I would suggest testing your vertical jump after and before so you can measure your improvement.
The exercises are for athletes with strength and conditioning expertise. Remember, one plan does not meet all. It’s best to have a plan developed and monitored by a qualified strength and conditioning coach.
1.Hang Power Clean
Your ankles, knees and hips all stretch at exactly the same time. It is probably the quickest weightlifting exercise and also uses comparatively large forces.
The Hang Clean necessitates a Front and Deadlift Squat as prerequisites. It is a complex face lift, and I urge having a qualified strength and conditioning professional coach you in the motion.
Do not use this kind of heavy weight that you just neglect or need to take rests between repetitions. This raise needs to be challenging (particularly the past couple of reps) but rapid. Use 70% of your 1 RM if you know your Power Clean max.