Additionally, University of California-Riverside track coach Ed Luna recommends that horizontal jumpers perform stepups and heel raises while holding a pair of dumbbells. What that means is instead of sitting there doing leg extensions or leg press all day, get in the squat rack and under a barbell! most important vertical jump training principles, Smith Machine Bulgarian Split Quarter Squat, post-activation potentiation in the vertical jump. This is where specificity is king. If there's one go-to exercise to improve your jumping, it's the squat, which targets your quadriceps and gluteus maximus muscles. Ive given three examples of different vertical jump leg workouts each with a slightly different training focus. In the power workouts theres less of a focus on tapering volume and increasing intensity over time as there is in the strength phase. The barbell power clean -- in which you lift the bar from a squatting to an upright position -- is a total-body exercise, so you'll strengthen your upper body while you also hit the quads, hamstrings, glutes and core muscles that contribute much of your jumping power. Begin as you would for a standard squat, with a barbell across the back of your shoulders, or a dumbbell in each hand with your palms facing your body. Your focus should be on getting stronger. Leg Workouts You Can Do at Home to Help With Jumping, Squat Vs. Deadlift for Hamstring & Glute Power, Leg Gym Workout Routines for Women for Muscle Growth, Brian Mac Sports Coach: Movement Analysis, Coaches Education: Sample Long/Triple Jumper's Workout, List of Exercises for the Plyometrics P90X.
Perform a low-rep, high-weight version with a barbell across the back of your shoulders. 6 Reasons, How To Instantly Jump Higher With Post-Activation. Its easiest if I give some examples first and then explain how it works. A speed workout on the other hand is the complete opposite. Importance Of Training Your Core To Improve Your Vertical, 5 Reasons Your Vertical Jump Isn't Increasing, Why Did My Vertical Jump Decrease? Youll actually find that you can temporarily jump higher after performing weighted movements directly beforehand. Some athletes need to work more on their strength than their RFD and for others, its the other way around. However what you can do is marry strength and speed work together using post-activation potentiation. Be sure to do some plyometrics on your day off, or if you want to you can add in a few sets of plyometrics after your warm up before you begin your primary strength work. Do Boxers Do Mostly Pushups for Their Upper Body. By now you should have a solid understanding of what the ultimate leg workout for increasing your vertical jump should look like. Its fine if we ignore the aspect of specificity a little bit when training purely for strength. We still want to increase weight gradually but staying around the listed rep ranges is best. These would all be viable exercises if we were looking to train for strength specifically. Although you jump primarily with your legs, don't ignore your core and upper-body muscles, which also play roles when you jump. When Im not in the gym, Im researching and writing about all things sports performance so you can become a better athlete as well! If I was in the plyometrics phase, Im doing just enough to maintain my strength gains, while focusing my effort on jumping. Best Leg Workout To Increase Vertical Jump, https://pubmed.ncbi.nlm.nih.gov/26439782/. Weight training can build the muscles you need to jump higher and farther. Periodization for the vertical jump will typically look like the following. He has contributed to a variety of national and local publications, specializing in sports writing. As I mentioned earlier, its important to still be doing some jumping and explosive movements while in a strength phase. Be sure to read my extended piece on periodization in vertical jump training if youd like more information. Barbell or dumbbell lunges also target your quads and glutes. You want each throw to be as powerful as possible. You cant simply walk in the gym and start lifting weights randomly and expect it to be a particularly effective vertical jump workout. Before we look at how to construct the perfect leg workout for jumping higher, its really important that you understand what factors that will contribute to your vertical improving. M.L. Exercises such as jump squats and cleans are just as helpful for horizontal jumpers as they are for other athletes. Hold a pair of dumbbells while performing calf raises to strengthen the gastrocnemius and soleus muscles in your calves. If you can squat really heavy but cant jump very high, you have a high ESD and need to focus on rate of force development. Your explosive strength deficit (ESD) is the difference between how strong you are and how well youre able to make use of that strength in the vertical jump. Once this stuff makes sense to you, youll have a much better idea of what youre trying to accomplish when it comes time to actually perform your workout. Let me give you a couple of example workouts. The lat pulldown and the bench press can also be part of an upper-body routine to help increase your jumping ability. Know when your season starts, when the important tournaments are, how long you have during the off-season, etc. This is simply to ensure youre able to perform quality reps with maximum explosiveness while youre still fresh. This is when youve successfully taught your CNS how to actually utilize those earlier size and strength gains in the specific movement of jumping efficiently. Typically it takes about a third of the volume you used to make the gains to maintain them. Jumping ability is obviously a key to basketball success, but it's also important for many other athletes, including football and soccer players, as well as track and field jumpers. If you try to do depth jumps after your legs are already wobbling from some heavy squats, you risk injury and your CNS simply wont process the jump work as well as we want it to. If youre skinny and have barely set foot in a weight room, but have amazing natural springiness, you have a low ESD. Your goal with these plyometrics is to get your CNS to fire up your muscle fibers as quickly as possible here. For more info on how you can leverage this temporary increase in performance to instantly jump higher, which is ideal for testing your vertical, check out my full article on post-activation potentiation in the vertical jump. This type of training is fairly nuanced and requires some understanding of a number of training principles to get the most from your workout. Whats important is that you focus your time and energy on the quads and glutes which contribute the vast majority of the force generated in a vertical jump. Studies have shown squats to be far more effective than leg press when it comes to vertical jump progress.1https://pubmed.ncbi.nlm.nih.gov/26439782/. The barbell push press provides similar results. In vertical jump training what this looks like is following a power or strength movement with an unloaded/plyometric variant. Do straight-leg deadlifts to target your hamstrings. This doesnt mean completely ignoring the other aspects of training, but youre simply looking to maintain those areas as well as you can while actively progressing on the focus area. All the time I see people asking questions like, how many calf raises should I do to increase my vertical jump? For example, if Im in a strength phase, most of my training volume is geared towards increasing my strength and Im just doing enough to maintain my power and explosiveness. These exercises arent going to develop strength a whole lot, but theyll enable you to generate force more quickly and efficiently. When training for speed or explosiveness or rate of force development, the objective is to condition your central nervous system to be able to use those strength gains in the sport specific movement of the vertical jump. But do it in a way thats smart. Let me first preface this by stating that you can use this exact same workout when youre in a leg hypertrophy phase as well, just that the rep ranges will be considerably higher.
So if I was doing 12 sets of back squats per week during my strength phase, when I move onto the power phase, Ill be able to get away with only 4 sets a week. Power training could also fall into the category of rate of force development. These exercises are all pure bodyweight exercises and are designed to be completed as explosively as possible. We increase strength by doing heavy lifts in relatively low rep ranges. Youll typically be jumping your highest after that final plyometrics phase. Do progressively more challenging sets of the latter two exercises, lifting 40, 60 and 80 percent of your one-rep maximum weight.