What Are the Best Jumping Exercises?

You may have been looking all over the internet to find the best vertical jump exercises to increase your jump. Well to be honest there is so much out there right now and you have such a huge selection – so the question still remains what are the best jumping exercises?

Let me just break it down to you on what I feel is the TOP 5 jumping exercises you should do without fail to increase your vertical jump to allow you to jump higher.

ONE – LUNGES
One of the best jumping exercises to build those muscles in your quads allowing you to increase that vertical jump is lunges. The beauty of this jumping exercise is that you can use weight if you want to take it to that next level. Stand in a split-stance (one leg forward, one leg back). Bend knees and lower body into a lunge-position, keeping the front knee and back knee at 90 degree angles. Keeping the weight in your heels, push back up (slowly!) to starting position. Never lock your knees at the top and don't let your knee bend past your toes. Variations: front lunges, back lunges and side lunges. Do this exercise 2-3 times per week for 12 to 16 reps.

TWO – SQUATS
By far one of the best jumping exercises to help build your leg muscles. Again you can use weights, or you don’t have to. Stand with feet hip-width apart, toes facing straight ahead or angled slightly outward. Slowly bend the knees and lower hips towards the floor, keeping your torso straight and abs pulled in tight. Keep your knees behind your toes; make sure everything's pointing in the same direction. Do not go lower than 90 degrees. Do this move 2-3 non-consecutive days a week for 12-16 reps.

THREE – PUSH-UPS
Push-ups build your chest, shoulders, triceps, back and abs giving you the extra strength you need to jump higher. Position yourself face down on the floor, balancing on your toes/knees and hands. Your hands should be wider than shoulders, body in a straight line from head to toe. Don't sag in the middle and don't stick your butt up in the air. Slowly bend your arms and lower your body to the floor, stopping when your elbows are at 90 degrees. Exhale and push back up. Variations include incline, decline, wall push-ups or, for masochists, one-armed push-ups. Do this move 2-3 non-consecutive days a week and add a rep each time you do the exercise.

FOUR – TOE RAISES
This exercise will allow you to increase your vertical jump by building on your calf muscles giving you that extra spring in your jump. Start with your heels hanging off the ledge and raise up to your tip toes. (Best place to do this is on your bottom stair). Then lower as far as your can and raise back up. Keep doing this at least 10-20 times and then use some weights.

FIVE – STEP UPS
Similar to Toe Raises this exercise will build your legs muscles especially your quads. Start by standing in front of the bench and then putting one foot flat on the bench and step up on the bench. Step back down to the floor and repeat with your other leg.

The five steps above is the foundation to any training you do to increase your vertical jump. Each one is designed to increase your fitness and strength in every core muscle in your leg before you take yourself to the next stage.

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