Professional basketball player, Michael Jordan was called “His Airness,” for his unique ability to make great leap in a single bound. But vertical jumps aren’t reserved for shooting hoops nor does it require special footwear. In fact, you don’t need years of training to add power to your vertical jump. In today’s post, we are listing down simple, practical tips and exercises that will increase leg power for higher vertical jumps:
Massage the Leg Muscles
Do your leg muscles feel all stiff and knotted? Muscle knots – called trigger points – are located in various parts of the body. These knots affect the performance and flexibility of the muscles. So you have to remove them through deep tissue massages. Have a professional work on tender spots for several minutes at a time. This is not exactly a painless affair, but it should boost leg power for impressive vertical leaps. You can also use a foam roller to eliminate muscle knots and improve the length of your muscles.
Bulgarian Split Squats
Bulgarian split squat is the best workout to boost leg power! Unfortunately, it’s an often-overlooked leg workout. The Bulgarian split squats, strengthens the legs while improving balance. It also tones the lower back muscles for stability.
To perform a Bulgarian split squats, stand two to three steps away from a bench. Put your left leg on the bench. The top of your foot should lay on the bench. Now hold a dumbbell on each hand and stand straight. Bend the right knee to descent and stop when the knee is almost touching the floor. Use the heel of your foot to push yourself back to the starting position. That’s one rep. Now do 3 sets of 8 reps on each leg.
Do Depth Jumps
Depth jump is performed by stepping off a box and then jumping upward immediately after landing on the ground. The jump aims to improve the leg muscles’ reaction time while activating the lower body muscles. You need to practice depth jumps regularly to train the muscles for higher, more powerful vertical jumps.
To perform depth jumps, stand on a 5 to 8 inches box. Step off then jump as high as you can just as your foot touches the ground. Reach your arms overhead as you jump then land softly on your feet in an athletic position. Give yourself a second to recover then step right back into the box and repeat. Do three sets of 4 reps on the first week. On the second and third week, you can increase the reps to tone the leg muscles.
Surprisingly, jumping rope is one of the best moves for explosive leg power. It’s also a great cardio workout. But to train your legs for powerful leaps and bounds, you’ll have to jump rope for at least 30 minutes, 4 to 5 days per week! Just a tip, you can perform different variations of jumping rope to mix up your routine. This way, you won’t get bored as you train your legs.