vertical jump workout


vertical jump workout
vertical jump workout

increase vertical jump

Muscle Group:

core, legs, shoulders


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dumbbell, barbell

Jump higher with this workout by working out on the muscle groups that matter the most.  This workout gets you to focus on your shoulders , legs , and core more than others. These are the muscles most used when it comes to a vertical jump. If you work out on these muscles efficiently , you will surely be able to jump much higher within a few weeks. Make sure you perform all these exercise, you can skip if you  feel its too hard for you but look forward to doing it a few weeks later.

in this workout ,  exercise you perform should be in ballistic fashion. Your concentric movements should be fast enough but let the eccentric movements be slow. This can provide better muscle  growth and better strength to your workout. Dividing this workout into three steps , you need not perform all these exercises at once. Also focus on increasing the weight in each set. Performing 3 or 4 sets per exercise should be enough , also do not do high reps. To increase your jump , you need not perform more than ten reps an exercise. Focus on increasing weights and decrease reps by 2 per set. Just make sure you  perform these exercises on your shoulder , leg day and whenever you do core exercises , make sure you perform these exercises to enhance your jump. A

  1. Shoulder exercises.
  • Dumbbell snatch.
  • Barbell shoulder press( avoid behind the neck)
  • Dumbbell reverse fly
  • Kettlebell handed swing
  1. Core exercises
  • Plank( front and both sides)
  • Decline situps
  • Crunch
  • Reverse crunch
  • Lying leg raise
  • Hanging leg raise
  1. Leg exercises.
  • Barbell front squat
  • Dumbbell forward lunge
  • Backward lunge (no weights)
  • Romanian deadlift
  • Barbell Hip thrust
  • Lower back hyperextension
  • Jump squats
  • Box jumps

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