Exercises to Improve Vertical Jump
January 12, 2009
Many players wonder how they can improve their vertical leap. Vertical leap is the amount you get if you subtract your standing reach from your jump reach. Vertical leap is between 28-34 inches for most NBA players.
If you are looking to increase your vertical leap, then you have to increase your relative strength. This is the power to be able to produce pound for pound. Timing and coordination plays an important role, so you will need to work upon improving them also.
Your power also comes from your calves, quads, glutes and hamstrings, back and rector muscles. All these work together and give you the power.
Squat jump
You will make your hips and legs powerful with this exercise. Assume the athletic position with your feet outside your hips and your hands on your head. Now keep your back erect and tightening your stomach, lower your hips so that your thighs are parallel to the ground. Jump and do so with your glutes and quads. During the jump, keep your ankles, knees and hips extended in a straight line and make your landing in the athletic position.
Squat to press
This exercise will develop your total body strength and power. Stand holding your dumbbells at shoulder height. Your elbows should be resting on your ribs and palms should face each other. Now, squat down so that the tops of your thighs are parallel to the floor. Then explode with your hips and quads. When you finish, your arms and legs should be straight. During the jump, lift the dumbbells over your head and when you land, bring them back at your shoulders and squat to repeat.
Romanian deadlift
Your hamstrings, glutes and back will advantage from this exercise. Using an overhand wide grip, grab a barbell. You can do it with holding dumbbells on your sides. Keep your back straight, shift your hips back and now, lower the bar as low as you can, while keeping your back straight all the time. Do not bend forward. When you return to an upright position, use your hamstrings and glutes.
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these exercises are important, but you also need to develop quick muscle fibers and train for muscle explosion. Plyometric exercise will do this and thus drastically improve your vertical.