How To Increase Your Vertical Jump In Two Weeks
Identifying which strength training exercises are best for improving vertical jump height by asking experts is a very challenging task, as many of them disagree quite substantially with one another. Spend time vert shock training your squats, deadlifts, step-ups and lunges on one leg, focusing on the single leg doing the exercise and increasing the weight over time. 2. Get your explosive strength exercises faster. These exercises are performed with lighter weights or no weights, and simulate jumping with powerful movements in one direction, or up-and-down movements.
The other exercise is a deep squat (either front or back), which has been observed to significantly increase the squat jump (SJ) and countermovement jump (CMJ) heights (Hartmann et al., 2012). When performed with a sport specific regimen, it can improve your vertical jump.
It may be tedious, it is beneficial for your knees and hips and will train your body to jump while focusing on other things at the same time. Jumping from side to side improves not only your strength coordination and stability but also helps with balance. Developing greater single-leg strength improves your coordination and balance, both of which contribute to more height in your jumps.
It's not going to be easy to increase your vertical and it's not something that will happen overnight - so you need to stay mentally tough during this entire time. For example, do box jumps on mondays, abdominal work on wednesdays and deadlifts with a snatch grip on fridays.
Another training consideration for the older athlete is the impact that a lifetime of wear and tear has had on the joints. In basketball, power is everything because time is everything. There is just something very satisfying about moving hundreds of pounds of steel on your back and you often hear the myth that you just need to increase your squat and you will automatically jump higher.
As you can see, there are many different views on how to perform a jump squat (weight on the shoulders, weight held low, bar on the back, etc.). But, with the box jump, you pull your legs up and clear more distance. Increase the height of the boxes after you get comfortable.
