How do I increase my vertical jump? (a lot)?

Question

I need to increase my vertical jump like crazy. Recently I have gotten into gymnastics and acrobatics, so I really need the results to be fast and permanent. What is the best way to do this safely and quickly? Keep in mind that I don't have access to any special equipment or tools other than those found at a gym.

Answer 1

lots of leg exercises:

squats and power cleans.

Answer 2

This is certainly your best option! Combining weight training with plyometric training.

Studies are showing that a plyometric program that runs along side a weight training program produces optimum results.

One final point... a training program to increase vertical jump performance should not focus purely on the development of your leg power. It has been shown that the arms contribute an average of 10% to takeoff velocity during a jump!

To sum up... what is the best way to increase vertical jump performance?


If you are new to strength training a basic weight training program will increase vertical jump power safely and effectively (see below for details).

If you already do some strength training and are pushed for time, add some dynamic weight training exercises to your routine (see below).

If you have the time and commitment, combine a weight training program with a plyometric training program for optimum results.

Plyometrics refers to exercise that enables a muscle to reach maximum force in the shortest possible time (3). The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action.

One very quick and simple way to demonstrate the effect of the stretch-shortening cycle is to perform two vertical jumps. During the first vertical jump the athlete bends the knees and hips (eccentric muscle action or pre-stretch) and holds the semi-squat position for 3-5 seconds before jumping up vertically (concentric contraction) as high as possible. The 3-5 second delay increases the amortization phase.
On the second jump the athlete bends the knees and hips to the same degree but immediately jumps up without a delay. This keeps the amortization phase to a minimum and makes best use of the stored elastic energy. The second jump will be higher.

Is Plyometric Training Really That Effective?
By making use of the stretch-shortening cycle, movements can be made more powerful and explosive. Plyometrics is simply a set of drills designed to stimulate the series elastic component over and over again – preferably during movements that mimic those is the athlete’s sport. But what long-term effect does practising plyometrics have on the body and performance?
A wide variety of training studies shows that plyometrics can improve performance in vertical jumping, long jumping, sprinting and sprint cycling. It appears also that a relatively small amount of plyometric training is required to improve performance in these tasks. Just one or two types of plyometric exercise completed 1-3 times a week for 6-12 weeks can significantly improve motor performance (13,14,15,16,17,18,19). Additionally, only a small amount of volume is required to bring about these positive changes i.e. 2-4 sets of 10 repetitions per session (14,16) or 4 sets of 8 repetitions (15).

Answer 3

Professional Grade Vertical Jump Training - http://JumpHigher.NaturallyGo.com

Answer 4

If you play lots of basketball and you want to dunk like Vince Carter however the genetic does not helped you this program, Vert Shock can help you and https://tr.im/HzZjv is where you will find that guide.
Adam Folker developed Vert Shock. Adam Folker is really a former college basketball player now turned skilled basketball player, a 30-year-old athlete who has long been fighting with his jump. He tried countless methods to improve his vertical but only lately, he had a breakthrough. His success is the result of the new Vert Shock plan that's changed vertical jump instruction and has been making lots of excitement in the world recently.
The Vert Shock process is perfectly available to persons at every level of fitness expertise. It generally does not require any particular equipment or services, which makes it simple to rehearse anywhere.
The Vert Shock is the greatest on the market

Answer 5

Well Dear, you need to do bounding exercises (over benches etc) or jumping on those thick mats.

But be careful as this puts a big strain on your leg muscles, so you have to be fairly fit first.

Also you will need to bulk up your major muscle groups in your legs by weight training - get advice from the gym staff before you start.

Eat well also and get good quality rest between sessions

That should do it!

Good luck

Dorothy Mills (Mrs)

Answer 6

get on a stool....make a mark on a pillar or porch beam or tree that you know you can't make in a jump. Try to jump up and touch that mark after a while..(maybe days, maybe weeks) you'll be able to reach it...this is even more affective if you wear ankle weights while doing it. ***BEWARE: you will need to keep up with it....otherwise your muscles will lose strength again.

Jumping is just like bench pressing...you don't start out w/ 400lbs you have to work for it and once your there you have to work to stay there.

Answer 7

I play basketball and cycling is very good for jumping, I dont know if it is quick enough though, but by doing cycling at hills for like a year I increased my vertical jump like a foot and a half.

Answer 8

Trade your legs in for pogo sticks at Walmart.

Answer 9

Pogo stick?

Answer 10

try training with ankle weights.