Gymnastics Routines

Like most things in life, there’s more than one way to skin a cat.  Such is the case in making genuine progress in your vertical leap workout: you aren’t limited to these four choices.  You can’t choose to circumvent a good dose of hard work and real sweat, which is the downside.  Here are 4 great exercises to make serious gains in your vertical jump.

1.  Do LungesNobody “loves” lunges, but that’s alright.  We hate lots of things we need, like broccoli.  This is one of the most effective leg exercises known, however, especially in a vertical leap workout.  You’ll include your calves, glutes, quads and hams in this one.
Begin the exercise with dumbbells in hand, with a comfortable grip and enough weight to exert yourself.  Step forward, without bending at the waist, and you’ll end the movement with your quad parallel with the ground.  Either lunge forward again (unless you’ll hit the wall!), or step back and take your next step with the other leg.

2.  Classic: SquatsHere’s another efficient one: you’ll feel it everywhere!  Squats are a great all-around leg strengthening exercise, but it’s absolutely imperative you maintain a proper posture with this one.  Since your quads are the strongest muscles in your body, you’ll lift the heaviest while squatting.
Load up the weight on the barbell, you’ll need to use a spotter and a squat rack for this one.  Grab the bar so it’s across your back, and you can lift it off the rack in nearly a standing position.  Keeping your gut tight and back straight, carefully lower yourself until your quads are parallel to the floor again.  Then it’s back up, and repeat. 

3.  Calf Raises (until they “Moo!”)Calves are integral to gaining height in your vertical jump, so including this exercise is vital to your success.  You have optional methods to do this one, which is great.  You can use free weights of your choice, and then raise up onto your toes slowly, holding at the peak, and then slowly back down.  This can be done on stairs with the feet hanging off, at a hack squat machine, at a squat rack, or simply standing in place.

4.  Kick it up a notch: Step UpsLastly, you can perform the step up in your vertical leap workout.  Take the free weight selection of your choice in hand.  Find yourself something that can withstand the added weight, like a weight bench, just so long as it’s about 2 feet off the ground.  Step up with your leading foot and raise your other leg until your knee hits your chest.  Then, repeat the motion for the other leg.  By “leading foot,” by the way, is simply meant whichever foot you normally take your first step with.  This will build up quads and calves—your target muscles for vertical jumping.

Tweet This Post