Your overall athleticism is strongly affected by your ability to jump high. This vertical movement is a key component of many sports and activities.
This area of athleticism can be trained. We will be covering multiple aspects of training that will dramatically increase your vertical leap in no time. Let’s get started.
#1 Increase Explosive Power
Building explosive power from the lower body is key to jumping high. Jumping higher requires a strong lower body. However, engaging your core and swinging the arms to generate momentum will increase your vertical jump.
You can increase your muscle fiber firing efficiency and output by building explosive power. It is possible to train the central nervous system so that these muscles can be fired in a way that maximizes their explosiveness and output.
You must also maximize your efficiency to leap as high as you can. These exercises train strength and speed.
Simply put, you want to be stronger while also being faster. The strength gains will be most beneficial to beginners, but speed will increase as you become more skilled.
Your training should focus on fast-twitch muscle fibers to improve your vertical jump. The body needs a stronger stimulus for fast-twitch fibers to activate effectively.
These fibers are more efficient at firing, which means you can produce more power. Higher power output will result in greater athleticism, which will lead to higher vertical jumps.
#2 Do Depth Jumps
Step off a box and onto the ground to perform a depth leap. You will immediately jump back up as soon as you land on the ground. This is shock training that trains reaction time.
When you land on the ground, your body absorbs shocks. The lower body should explode immediately and then rebound to increase muscle activation.
This increases central nervous system stimulation and makes the body more capable of firing upward. There is a neurogenic effect between the lengthening or shortening of the muscles.
This will allow you to jump faster if you anticipate the shock from below.
The goal is to train the lower body muscles to grow and contract as quickly as possible. You will fly high if you combine this with your existing explosive power.
It is also important to note that depth jumping motion will increase explosiveness.
#3 Get Your Legs Out
Knots in your legs limit the length of your muscles, making them less powerful. As you reduce the length of the muscle, you will get more power.
You can relieve muscle knots by rolling foam slowly over them. Although it may not be pleasant, this is a good practice to increase your mobility and jump higher.
These knots must be removed to activate your muscles efficiently. You won’t reap the benefits of the rapidening neurogenic effect of depth jumps.
This means that you will not be able to train as efficiently, and your jumps won’t be as good as possible. This is a simple way to improve your vertical jump.
#4 Establish A Point Of Progression
You must monitor your progress as you attempt to leap higher. You need to be able to recognize improvements and know your current position.
Results are just like any other type of training. But they also have a significant impact on your mental health.
It is very motivating to see consistent improvement. Imagine that you are trying to dunk, but you only can touch the net. It is unrealistic to expect to suddenly touch the rim.
To get to this point, you must keep improving your jump height.
This point of progression will allow you to recognize your result and increase your vertical jump by increasing the height you want to reach. This is progressive overload for the vertical jump!
#5 Strengthen Your Calves
When performing a jump, the calves are the last to leave the ground. These muscles give you the extra push you need to jump higher. Your calves are used daily to move around, so you need to overload them when training to increase your calf strength.
Although the calves are a smaller group of muscles, they are one of the most explosive in the body.
These muscles are smaller than other muscle groups, so they don’t have as much explosive power. However, by strengthening them they will increase your body’s overall explosiveness.
Calf training is often viewed as a waste of time by many. I disagree. You can do exercises to recruit calves. But if you focus your attention on them specifically, you will see greater improvement.
Every inch counts when it comes to vertical jumping. To give yourself an edge, strengthen your calves.
Vertical movements are important in your training. For athleticism, it is important to be able to move in many directions and angles. These five principles will help you jump higher than you currently are.