Tuesday, January 30, 2007

The Best Exercises for Increasing Vertical Leap

It is extremely important to perform these exercises properly, otherwise they are useless. The bolded ones are the most helpful exercises.

Weighted Exercises:

Squats (including variations- jump squats, split squats, etc.)
Deadlifts
Snatch Grip Deadlifts
Step Ups
Hang Cleans
Reverse Hyperextensions
Explosive Calf Raises
Seated Calf Raises
Lunges
Leg Press
Power Cleans
Good Mornings
Stiff Legged Deadlifts

Weighted Upper Body:
Bench Press
Military Press
High Pulls
Dumbell Curls
Tricep Extension
Flys (helps with rebounding)
Dumbbell Swings
Push Press
Lateral Raises

Core:
Any Weighted Ab Work (i.e. Crunches, Leg Raises, etc.)
Hyperextensions
Oblique Twists
Isometric Bridges
Hanging Leg Raises
Side Bends
Wood Choppers
Hanging Knee Raises

Plyometrics:
Box Jumps
Power Skips
Zig Zag Jumps
Tuck Jumps
Bounding
Depth Jumps
Lateral cone jumps
Rim Jumps
Hurdle Jumps
Sprinting
Adjustable Rim Dunking
Single Leg Bounding
Maximum Height Jumps

Bodyweight:
Push Ups
Glute Ham Raises

2 comments:

VertCoach said...

Nice extensive list, good work!

-Matt
http://vertcoach.com

Unknown said...

A strong vertical leap can help you excel in several sports, including basketball, gymnastics and volleyball. It will also help to improve your overall athleticism and flexibility. Increasing your vertical leap requires dedicated focus on it during training, as shown here http://www.youtube.com/watch?v=OimiF4llfAk