5 Vertical Jump Exercises

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Kruglikov Semen: height - 180 cm, best vertical running jump - 127 cm, best touch - 358 cm. Best jump from a place on the floor is 345 cm.

Today I will show you 5 exercises to increase the vertical jump, which can be done at home, in the apartment, on the street. And you don't need any equipment, only your own body weight. The first exercise to increase the vertical jump is the vertical jump itself. We will jump from a place. During the jump we sit so that the angle in the knee joint is 90 degrees. Squat as quickly as possible and without a pause at the bottom, as powerful as possible, straighten and jump up. We look up at the target. We do 3-5 repetitions in the set. The pause between jumps is 2-3 seconds. 7-10 sets with a rest of 60 seconds. The second exercise is a vertical jump with a pause at the bottom. We perform this movement in exactly the same way. Except that below we pause for one and a half seconds. A pause is needed so that we show only explosive force in the jump. Also 3-5 repetitions per set, 7-10 sets. The third exercise is jumping from one leg while standing on a raised platform. We select the height of the platform so that when our leg is on it, the thigh is about 45 degrees relative to the floor. Whole weight on elevated leg. There are also 3-5 repetitions per set, 7-10 sets. Now there will be 2 intense and dynamic exercises - plyometric. The fourth exercise is a double vertical jump from a place. Like a jump in depth. We try to spend as little time as possible on the floor between jumps. We perform 2-3 repetitions per set, a pause between repetitions - 2 seconds and we do 7-10 sets. The fifth last exercise is jumping on the foot in place. During the exercise, the body is always held upright, do without pauses on the floor. Each jump should be as elastic as possible. We don’t go on the heels, and bend our knees a little for depreciation. Most importantly, friends, every jump should be performed with maximum effort. That is why we do 3 - 5 repetitions in the set. So that in each repetition to invest 100 percent of the force. Only then our ability and jump height will increase. If we do 10-15 times in the set, only endurance will increase. Each repetition in each set is done at its maximum. Only then you will get the result. For one workout, I do not recommend doing all these 5 exercises. If you are interested in how to put them together in one training session, how often, how many times a week to do them - write in the comments. Friends, love what you do. Exercise competently. Exercise in pleasure.

#verticaljump #jumpexercise #verticaljumptraining