Improve Your Vertical With This One-Week Jump Training Plan

By ImodStyle | Sports

Mar 04


Your perpendicular jump isn’t just useful on the subject; it is also good for showing your coach a consequence of all the strength you’ve developed in the weight room. Should you would like to truly have a massive vertical, you need to establish solid jumping technique, a powerful upper body and a strong, explosive lower body. You can develop all three by:

  • Enhancing your lower-body strength through lower-body, multi-joint exercises
  • Finding out the best way to use that strength through Medicine Ball Throws plyometrics and Olympic raises
  • Developing upper-body strength and power through Rows Presses and Medicine Ball Throws
  • Improving your jumping technique with plyometrics

Learn a couple of key exercises that train the principal things you have to do to jump higher, then put it in a sample work out.

Vertical Jump Exercises

Back Squat

vertical jump plan

The Back Squat builds lower-body strength while mimicking the movement of a vertical leap. To get the greatest jump advantage from the Back Squat:

  • Set the bar on the back of your shoulders or at the base of your neck
  • Stand with your feet hip-width apart
  • Keeping your weight on your heels, push your hips back and flex your knees
  • Try to position your stomach between your legs, as you lower yourself
  • Go down a distance that is comfortable, then stand back up
  • To improve your vertical leap, aim for sets of 4-12 repetitions at 70-85 percent of your maximum

Hang Power Clean


In certain studies, this exercise had the greatest power output among the editions that are Clean that are different. In addition, it mimics the bound movement. When performing it, plan to be as explosive as possible.

  • Keeping your arms straight, push your hips back so you lean forward, and unlock your knees slightly
  • Permit the bar until it’s at mid-thigh amount
  • Explosively stretch your hips, rise up onto your toes and shrug your shoulders
  • When the bar reaches receive the bar on the front of your shoulders, move into a quarter squat, bend your elbows and shoulder height
  • When training for the vertical jump, aim for sets of 3-6 repetitions at 60-80 percent of your maximum

Behind-the-Back Medicine Ball Toss

This exercise mimics the motion that is bound and instructs you to use your arms. In certain settings, it is actually used by coaches as a test rather than a prep for the vertical jump.

  • Stand with your feet hip-width apart
  • Hold a medicine ball in front with your arms directly
  • Go into a quarter squat and swing back the medicine ball between your legs
  • Explosively reverse ways without pausing and bound straight up. Throw the medicine ball as much behind you as possible without leaning backwards, as you do so
  • This is normally done five to 10 times in a session

Squat Jump

This really is a partial move which makes the motion that is jumping harder.

  • Stand with your feet hip-width apart.
  • In order you cannot use your arms, place your hands behind your back
  • Lower into a quarter squat and hold that place for a total count
  • From the bottom location, jump as high as you can
  • When you allow your hamstrings to consume a lot of the impact, push your hips back and land
  • This really is generally done ten times in a session

Box Jump


This exercise also makes jumping more difficult by providing you with a goal that is tall. Stay safe by picking a box that is guaranteed with a non slip surface. Don’t forget, you are giving an all out attempt, so take your time between hops.

  • Stand with your feet hip-width apart in front of a box
  • Quickly move into a quarter squat and swing your arms back
  • Without pausing, explode upward and leap onto the box
  • Land gently on flat feet
  • Step down and duplicate
  • Place the above exercises all together into a one-week training program designed to improve your vertical jump.
 Put all of the above exercises together into a one-week training program designed to improve your vertical jump . Go to next to view detail plan for 1 week

1 2 Next

About the Author