Vertical Jump Training: No Weight Training Required

by admin on June 7, 2010

body weight there is still a lot of methods you can do to increase your vertical leap. In an ideal vertical jump training world you would have access to weight training equipment. Over the longer term you certainly will need to get gym access at some point to be able to increase your vertical jump. Nonetheless, you can still do very well. How? Using a mix of plyometrics and several challenging body weight exercises. The most beneficial vertical jump exercises tend to be the unilateral (single leg) versions. Lunges, high step-ups, and single leg squats are all highly effective.

Planning a workout around these kinds of exercises helps strengthen the major jumping muscle groups. The most challenging of these exercises is definitely the pistol squat. Not surprisingly, this is also one of the most beneficial. Make sure that you learn this particular exercise as a priority, it ought to be one of the key components of any bodyweight based program (in actual fact the pistol squat can be a Great exercise even if you do have weight training equipment available).

With the exception of the pistol squat, almost all bodyweight exercises are much easier the weight versions. That's why you can, and will need to, perform higher repetitions  than you generally would when your goal is to develop your vertical jump. That said executing countless reps won't do much for your jumping ability, it will instead increase muscular endurance. They key gauge concerning repetitions while doing body weight exercise is a reduction of technique and velocity.

If you have no weights to utilize you must place emphasis on quickness. What introducing weight does is increase resistance. Without that you can still enhance your strength, but your main goal will be on improving the velocity at which you can utilize the strength you have. In any vertical leap training acceleration of the drills will be fundamental, however with this kind of athletic improvement training it is much more so.

At the same time, do not ignore the double leg jumps and exercises as well. The single leg varieties tend to be more demanding and useful, nonetheless for range and broader vertical jump development body weight 2 legged drills can still offer plenty of potential. The key is to always use a complete range of movement. Squats should be all the way the way down, lunges must be long strides and deep knee bends, and step ups should be above parallel at least.

With absolutely no weights in the form of dumbbells and barbells and so on, the challenge will be to create your own external resistance. There are all sorts of things you can utilize that are found in and around the home. For instance one legged deadlifts can be made a bit more difficult using a couple of litres of water, or buckets of sand or rocks. For the more creative it isn't hard to put together some decent home made sand bags too. With a little bit of thought there are a lot of things you can do to make your own weighted equipment. To maximize your vertical jump using minimal equipment you should definitely be trying to think of a few.

The truth is just using bodyweight training is not ideal. This doesn't mean it is a waste of time either. By focusing on getting quicker and more explosive, by using full ranges of motion on your exercises, and by making sure you do plenty of good old fashioned jumping, you can still make great progress on your vertical jump.


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Tagged as: body weight training, how to jump higher, vertical jump improvement, vertical jump training

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