3 Exercises That Will Increase Your Vertical Jump

Today I would like to dive into a big topic.. Your vertical jump.

The number of athletes that have started to follow me has increased so with that, I would like to give you in my opinion one of the best pieces of content yet for athletes. With no further ado, lets jump into this article!

What is a vertical jump and how can it make me a better athlete?

Okay so there is a few different jumps I like to cover when training certain athletes. We have your vertical jump which is the main jump that is used in most sports. Vertical jumping is straight up and down. There is horizontal jump training, I like to use this to build more lateral explosion. Then we also have broad jumps, which is used as a testing point in football combines. This will usually give you an idea of how strong and explosive your legs are. In a broad jump, you stand in a spot then proceed with a jump out in front of you linearly for distance. We will utilize some of these to help increase your athletic ability and vertical today.

Now if you want to know how training these can make you a better athlete then listen up on this part. When you train to increase speed and increase vertical jumping skills, you work a lot of the same muscle fibers. This means not only can you get faster from a speed workout but sometimes you can actually increase your vertical as well. Vise versa, so if you are using this article to increase your vertical then you will most likely increase the speed as well. Now if you don’t know how that can help you as an athlete then think about this. An athlete that is fast and can jump high will have a better chance to make more plays happen. So I 100% believe no matter what sport you play, this article can help you out!

Exercises we will be performing:

Pop up to a jump- This is an exercise I did when training for football. I remember watching this and thinking this would be a hard exercise but it was actually quick easier than I thought. I made a video that is added in towards the bottom to help you see how to do these 3 exercises. When training, I would try these 4×4.

 

Pop up to a broad jump- This is another variation of the first exercise but with a broad jump instead. I like this because you are training to make a move in a direction after the jump. It really works on activating the quads, hamstrings, glutes and calves. It should be quick and explosive. This drill will help football players training for broad jumps in combines as well. When training, I would try these 4×4.

 

Linear toe jumps over cones- This is a unique exercise that a lot of people don’t think about doing. The reasoning behind this exercise is that the calfs play an incredibly large part of jumping and even sprinting. If you read one of my previous articles called 3 Stretches That Will Increase Speed then you will know that ankle dorsiflexion is an important part to work on. The calves can act as a loaded spring and thats exactly what this exercise is going to look like. When performing this exercise, you will be loading the calves. The dorsiflexion stretch from the article linked right above would be good to perform before this exercise to get the calves ready. When jumping over the cones like I explain in the video below, you will have minimal knee bend. I had quiet a bit of knee bend but I believe that is because I was not warmed up and the calves were tight when I shot the video. DO NOT keep the knees locked out the whole time. Try to get only a slight bend as you are trying to absorb the ground reaction force into the calf muscles and have those calves trained to use the absorbed energy to process a good output that will increase the height of what you jump. When training, I would use 3-4 cones and do 8 times through total.

 

3 exercises that you will be performing – video 

 

 

Jump Kit-Training Package

These 3 exercises made a crazy impact on not only my vertical but other clients vertical jumping ability as well. I expect all of you that try it to see improvements within as little as 2 weeks! If you are interested in taking your vertical jump to a whole different level then send me an email at costafitness1@gmail.com and ask me how you can get a jump kit training manual! In this training program, you will get the stretches necessary to get all of the right muscles ready to fire. You will get strength training exercises that will increase strength and power. You will also get all of the jump training drills I coach to all different athletes including a couple of D1 college basketball players. Hit the following link to email me about increasing your vertical TODAY! —- EMAIL ALEX

 

Thank you for checking out todays new article. I really hope you all liked it and found some new drills to try. If you like this content then please share it with some friends and family that you think would also find it helpful! Hope everyone is having a good week!

-Alex Costa-

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