How To Increase Vertical Jump
Elite Jump Training Program. I want to share with you my five favorite exercises for improving vertical jump. Now, you know, what makes the EJT so special or the customized jumping types, but regardless of what jumping type you are, these exercises will probably find a way into the program because they're that good. The first of my favorite top five exercises for improving vertical jump. Once again, it doesn't matter what your vertical jump type is. You'll find a way to work this into your program. And the first one is a rear foot elevated split squat, where the player will put their in step on top of the bench will hold two dumbbells in all of the strength, power, and stability is coming through the leg. One leg at a time. Let's do a five each leg.
One of the reason this is my favorite is because we're working each leg individually, working each leg independent of the other, which means both legs are going to increase strength at the most rapid rate possible. The next exercise in my top five favorite vertical jump exercises is a single leg RDL with a knee drive. Uh, when we talk about triple extension, what lots of programs fail to realize is how important the posterior chain is the post-tenure side of your body, which is going to be your glutes and your hamstrings as well as your lower back. And this exercise is wonderful for all three. So the players are going to start in an athletic stance, holding two dumbbells. They're going to keep this leg rather stationary. So there'll be a little bend in the knee, but they're not going to actually bend the knee anymore. They're going to come down here with the weight and then drive that knee up. So we're engaging that core and strengthening that hip flexor and mimicking what we would do if we jumped off of one foot. Why don't we try to get five each side?
Again one of the reasons I love doing isolateral training and working one leg at a time is because each leg will get stronger. See if we have, if you're doing a bilateral exercise and your right leg happens to be 10 to 15% stronger, it will carry most of the weight. When you're doing say a traditional squat or even a dead lift when we break it up and we work each leg independently, each leg is forced to do the work, which will only help you improve your ability to jump higher and be more explosive. The third exercise of my top five exercises for improving vertical jump is probably the grandfather of all plyometrics. And that's a depth jump. So players going to start on top of the bench, they're going to step off and the moment they hit the ground and absorb all that impact, they're going to redirect that force straight up in the air and immediately jump as high as possible. So we're getting the extra depth to get them, to be able to accept that force and then redirect that force in another direction. All right, let's get four of these.
As you can see, by going from an elevated surface, we're actually increasing the load and increasing the demands on the body to be able to absorb that force and redirected in another direction. The next exercise for my top five exercises for improving vertical jump is going to be an explosive movement. It's going to be a kettlebell swing, or once again, we're working on strengthening the core, but we're also strengthening the posterior chain and triple extension. So players going to start in an athletic stance and they're going to generate all of the force through their hips. And through that triple extension will drive the weight up and then let the momentum carry it back down. So we're able to, uh, applicate that force on the bottom. So let's go and get six of these.
Triple extension, posterior chain, trying to combine speed and strength. You can see why this is one of my favorite exercises for improving vertical jump. The last of my favorite exercises for improving vertical jump is going to be one that combines full body strength, but what's most important is we're starting to incorporate some upper body. What a lot of players fail to realize is your upper body strength accounts for anywhere from 15 to 18% of your ability to jump. And not only that, if your goal is to not only jump higher, but to be able to apply that to being a better basketball player than we need, make sure you strengthen your upper body as well. So we're going to do a one-arm push press where we're generating the vast majority of the power and momentum from our hips and our core, but still requiring ourselves to have strong and stable shoulders and triceps to drive that weight to the ceiling. Let's get six each arm.
So you can see that we have a full body movement where we're still using triple extension. We're still using our hips and core, but now we've incorporated the upper body. And by doing it in a unilateral fashion, just working one arm at a time, we'll make sure that each independent shoulder gets stronger.
Hey guys, it's coach Allen with the elite jump training program. And when most people think of vertical jump, all they think about are exercises for the legs and hips. Some even incorporate some core, but if you really want to maximize your ability to be explosive and to jump as high as possible, you also need to train your upper body.
Your upper body can account to anywhere from 15 to 18% of your overall ability to jump. Not only that, we're not trying to just improve vertical jump. We're trying to apply this to the game of basketball so you can be the best player you can be. So if you want to maximize your vertical jump, try these three upper body exercises. Our first upper body exercise to improve vertical jump is going to be a one-arm push press. So the player is going to get in a good athletic stance with a moderate to heavy dumbbell on one side, and they're going to push and generate the power through their hips and core, and also using their shoulder and explode the weight overhead. Let's go for six each side.
Next exercise. We'll do for upper body strength to improve vertical jump is we're going to going to do a pull-up and a pull is the king of the upper body pulling exercises, but we have a few different variations. The first we'll do will just be a standard pull-up so we'll take an underhand grip.
The next level up would be to do one from the fetal position. So he's still going to be in a pull up position, but he's going to pull his knees up and curl his body up into a ball. So he's pulling his knees up to his elbows and let's get four reps with knees to you'll just stay in that tux position the entire time.
And I love that, addition and that advanced movement, because now we're incorporating core as well as with our upper body. And the last third of our upper body exercises to improve vertical jump will be a plate raise. Player is going to keep everything in their core, stable and stationary, and an athletic stance going to raise up until the bottom of the plate. Is that their eyeline and then bring it straight back down. Let's get six of those.
Working a tremendous amount of shoulder and core.
And those are three of my favorite upper body exercises to train vertical jump. Again, If you're only training your legs and you're only training your legs and core, you're not doing everything you can to jump as high as possible.
Hey guys, it's coach Allen with the elite jump training program. And I want to show you three of my favorite core exercises for improving your vertical jump. When most people think of vertical jump, they simply think of training their legs and hips and too many programs just focus on the calves. But if you really want to maximize your ability to be explosive, then you've got to train your core.
Your core is the center of every movement you do when you jump. For the first one, we'll actually use a medicine ball and we're going to get in a good athletic stance. We're going to raise the ball up as high, get that full triple extension and then get slammed the ball as hard as possible. Getting a great follow-through so that we engage those abs. So we're going to slam med ball slams as hard as possible. So let's go ahead and get five of those hard as you can.
The next med ball exercise will do to help strengthen the core is we're going to hold the med ball outside of our right knee and we're going to swing it up and hold right above our left shoulder. So we're getting a swinging motion. We want to get some rotation incorporated in what we're doing and we're working the ability to, again, rotate, but we're also strengthening our hips and our lower back. So we're going to hold the ball here, swing and hold. Bring it down, swing and hold. Let's get three going right to left and three going left to right. Hard as you can.
The last one we'll do. We don't need a med ball. We can just use some floor space and we're going to alternate in a superhero fashion opposite arm and opposite leg. This is great for not only strengthening triple extension, but more importantly, that posterior chain. So the player's going to get in a good push-up position, hands directly under shoulders feet. The same with his hands and is going to lift one arm and one leg hold for a second and then switch. It takes tremendous stability, but we got to make sure that we keep everything in the core tight. Why don't we just try to get for each sides, eight total.
By training your core in a very specific manner, you'll make extra improvements. Your ability to vertically jump.
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