According to Wikipedia, a vertical jump or vertical leap is the act of jumping upwards into the air. It is an effective exercise for building both endurance and explosive power. It is also a standard test for measuring the power output of an athlete. It may also be referred to as a Sargent jump, named for Dudley Allen Sargent.
In basketball, a successful jump shot depends on the power and strength of the player. Proper power, strength, and power training exercises also help build explosive speed and added quickness for basketball players.
With training, you can improve your vertical jump. This article discusses some ways to enhance your vertical jumping power.
People jump for all kinds of reasons, whether it’s to scoop for a rebound or to slam-dunk. Many athletes use the vertical jump test to measure lower-body power.
The Vertec is a vertical jump tester that measures a person’s vertical jump by measuring the inches a person can raise their hand above their head.
It takes more than brute force to jump higher in basketball. Vertical jump training should include strength and power exercises in addition to specialized jumping drills.
Developing the vertical jump is an essential component for any power athlete. Whether you are a strength, speed, or martial artist, vertical jump training can be vital to your success. Below are drills to increase vertical jump:
Lateral Jumps - This drill especially helps athletes in moving side-to-side by improving frequent changes in directing, cutting and pivoting.
Single Leg Bounds - This aims to increase leg strength, coordination, power and sprint speed of an athlete. This is done by driving the left knee up for additional power. Then landing softly on your right foot, slightly bending your knee, while allowing your arms to swing behind you once again. The movement is repeated until the distance between bounds shorten.
Squat Jumps - The exercise targets the muscles of the calves, quadriceps, buttocks and hips. It also targets the bones in the spine.
Tuck Jumps - This can be effective in soccer and basketball. It is a more advanced exercise than squat jumps which helps develop an athlete's motor mechanics by increasing the rate of muscle contraction, increasing power output, and enhancing muscle performance.
Depth Jumps - This drill is one of the best exercises to improve your vertical jump. It is done by stepping off an elevated box, landing on the ground and immediately exploding up into a jump. Doing this continuously enhances the stretch-shortening cycle to create power within the muscles.
Split Squat Jumps - This produces a triple extension by involving movement of knees, ankles and flexing of knees. This is done by stepping one foot back and sinking into a deep lunge, bending both knees then exploding up and jumping up out of the lunge to switch and land in a lunge on the other side.
Broad Jumps - Also known as standing long jump, it is a calisthenics, cardiovascular, and plyometrics exercise that primarily targets the quads and to some degree, the calves, hamstrings and hip flexors. This is used by most athletes build leg strength, and to test for leg strength and explosive power.
180 Jumps - This exercise can be done anywhere without any equipment and aims to develop explosive leg power and improve landing coordination. .
Physical exercises or drills can help you improve your vertical jump. All you need are a few minutes of exercise every day.
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