Improve Your Vertical Leap With These 4 Easy Steps

If you're an athlete who participates in basketball or any other sport that involves being powerful in jumping, you are going to want to spend some time devoted to improving your vertical leap.
Being good at vertical leaps is going to be a combination of having enough sheer strength in the lower body along with having strong fast-twitch muscle fibers that can drive you into the air quickly.
In order to best see results then, you should focus on both of these factors together.
Let's go over the steps to take to obtain this.
Heavy Squats And Leg Presses
The very first step to take is to make sure that you are performing heavy lower body lifts that mimic the jumping action in your weight training workout program. Squats and leg presses are perfect for this, so load up the bar and lift as much as you possibly can.
By lifting heavy in these, you'll build up pure strength, which is a critical component of power. Make sure that you perform the exercises in a slow and fluid movement pattern to create the maximum time under tension in the muscle cells.
Squat And Lunge Jumps
Then in addition to developing your strength, you also need to develop your plyometric abilities. That's where squat and lunge jumps come into play. These exercises will have you working your fast twitch muscle fibers, making sure that you are able to hoist yourself off the ground as fast as you possibly can.
These are to be done without weight, but rather you should focus on jumping as high as possible.
Preferably you'll also want to do these in a different session entirely from your heavy squats and leg presses as lifting heavy weights will slow down the muscle fiber contraction speed, making it difficult to excel in these exercises.
Three Step Wall Jumps
Finally, the last exercise that you want to be including in your workout program is the three step wall jumps. These are going to be important for really being as sport specific as possible and for further boosting your vertical jump.
To perform them, stand a few feet from a wall, take two steps towards the wall and on the third step, lift off the ground as high as possible, touching the wall as you do.
As you progress onwards, try and touch higher and higher up on the wall, which indicates improvement in your vertical jump.
Rest
Finally, make sure that you are resting enough. Remember, the muscles only get stronger and faster when recovery is seen, so if you're in the gym every day training lower body, you won't be giving it the time it needs.
Aim for at least one day off between training sessions.
So if you want to increase your jumping potential, make sure that these exercises are included in your workout routine. They are all going to help you take your plyometric power and strength up a notch.

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