4 Exercises To Add To Your Vertical Leap Workout Arsenal
If you are looking to increase your vertical leap, there is good news and bad news. The good news is that there are an almost endless amount of exercises that get results. The bad news is that they take time and commitment to be effective. Keeping that in mind, the following are four exercises to add to your vertical leap workout arsenal.
1. Lunges
People do not tend to describe lunges as enjoyable, but the old adage of no pain no gain rings true here. Lunges are fantastic at working out most of your leg muscles, all at once. Pain and gain will be felt in your quads, hamstrings, glues, and calves, to name a few.
The starting position for lunges is standing in a split stance with dumbbells of suitable weight for your level in hand. You will then step directly forward, keeping your torso vertical and lowering your body till both knees are at about a 90 degree angle. Then stand back up, returning to the starting position and repeat the motion with the opposite leg.
2. Squats
Similarly to lunges, squats target a majority of the muscles in your legs. Squats are notorious for being the most efficient exercise for developing leg strength. Proper technique is incredibly important if you want to achieve the best results and keep yourself safe.
Start with the bar on the rack at mid-chest level with the appropriate amount of weight on it. If this is your first time doing squats, try one with just the bar to get a feel for the motion. Rest the bar across your upper back and hold it there with your hands close enough to your shoulders so that your back is tight. Keep your back tight and vertical, chest out, and slowly lower your body until your knees hit a 90 degree angle. Then, stand back up and repeat.
3. Calf raises
Calves play a major role in vertical leap and thusly calf raises are an essential part of your workout. There are two methods of performing calf raises, the main difference being with or without weights. You can start by standing on a stair or raised surface, balanced on the balls of your feet, with your heels hanging over the edge. Slowly rise up onto your toes and then slowly return to your starting position. The same exercise can be performed with dumbbells in your hands or a squat bar on your back to add more resistance as you become more advanced.
4. Step ups
The last exercise to add to your vertical leap arsenal is step ups. Like calf raises, step ups can be performed with or without dumbbells or a squat bar. You will need a box or similar sturdy 2 foot high surface to stand in front of. You will place one foot up onto the box and put most of your weight on that leg while steadily stepping up onto the box. Then step down back down and repeat with the opposite leg. This exercise targets both your quadriceps and calves.
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