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Good leg exercises are needed so you can succeed in your career in sports. Let us explore the different methods of strengthening your legs for the betterment of your vertical jump.
Leg workout routine
Here are the different parts of the body that are targeted with leg exercises for a vertical leap:
- Hamstrings (upper back portion of your legs)
- Gluteus maximus (butt)
- Erector spinae (lumbar)
- Quadriceps (front legs, upper side)
- Trapezius (upper section of the neck muscles)
- Adductor magnus (inner thigh)
To answer the question: What Are Some Good Leg Workouts to Jump Higher, we have gathered a list of primary leg workouts that are highly advantageous in achieving the perfect vertical jump.
Dumbbell Jump Squat (3 sets, 2-5 reps, 2-3 minutes rest)
Dumbbell jump squat is executed by letting your palms face each other while holding a dumbbell each. Position your hands at your side, execute a squat position, and jump. Land gently with bent knees. Stand, and do it again.
Barbell Deadlift (3 sets, 6-8 reps, 2-3 minutes rest)
Barbell deadlift is performed by bending your knees and hips, then sporting a barbell through an overhand hold. Make sure your hands are wider than your shoulder. Then push your body to stand while you push your hips onward.
Squat Jump (3 sets, 6-8 reps, 2-3 minutes rest)
Put your hands behind your head while you stand in your feet that are spread broader than your shoulder-width. Sit back and check if your thighs are parallel to the ground, then jump high. At the same time, outspread your hips, knees, and ankles. Land gently with bent knees and instantly position your body for the next squat jump.
Box Jump (3 sets, 6-8 reps, seconds rest)
Raise your arms while facing a box or bench the size of your knees. Pull your arms down, then push back your hops, and lower yourself. And then lift your arms upwards, leap onto the hard box or bench, and land on your feet. Get down, and repeat the same process.
Barbell Good Morning (3 sets, 8 reps, 2 minutes rest)
Grab a barbell using an overhand hold across your back at the upper section. Bend your knees slowly and arch your back naturally. Bend your body at the hips, ensuring that your upper body is nearly parallel to the ground, and then raise yourself up.
Important tip: Limit your reps to a maximum of 5 reps, because study shows that exceeding this number considerably lowers down energy level.
Favorite leg exercises of coaches
Though there are ideal leg exercises that are commonly followed by athletes, there are also additional workouts for the leg that sport coaches likes to teach.
Depth jump workout centers on the strength and speed that you can optimize for your vertical jump.
- Get a platform or a box.
- Step on top of the platform and step frontward using one leg only, and ensure that your foot lands on the balls and your heel is not touching the floor.
- Once you land, straightaway counter the plunging force and instantly jump high into the air.
- Mobilize your hands to reach higher level, and then repeat the same process.
Toe raise is a leg power enhancement workout that focuses on your calf muscles. Your calf is responsible for providing the force needed for you to execute a vertical leap. Along the way, once you feel more at ease with toe raises, you can add more reps, and incorporate dumbbells in order to create additional resistance.
- Stand while keeping your feet at shoulder length.
- Use the balls of your feet to rise up, keeping you heels above the floor.
- Keep standing on your toes for a few more seconds, and gradually lower down your body.
The vertical jump requires an explosive force in order to be performed perfectly. To prepare your body and muscles for this high jump into the air, you should incorporate Drop Jump exercise into your training routine. This exercise is also called the Shock Jump, due to the fact that your knees are at risk to get injured because of the extensive force of the vertical jump. It is ideal to wear shock absorbing sneakers or shoes when you execute this leg workout.
- Prepare a platform or durable box.
- Stand on top of the platform and step onwards, landing on your feet balls and your heels should not get in contact with the floor.
- Keep your knees from bending excessively once you land. Let your legs take in the force from the leap.
- Your aim here is to immediately reverse the plunging force in your landing.
Jump roping is simple and convenient leg exercise that you can do anytime, anywhere, as long as you have a jumping rope. You can do it even when you are listening to music, watching TV, or waiting for your visitors to come.
- Use your toes only to perform this leg exercise. Keep your heels from the ground at all times, during leaping and landing.
- Plus, jump roping is a great workout to promote positivity in your cardio.
Checking for improvement
Leg exercises are there to help you reach your goal for your vertical jump, and they vary in style and execution. Many trainers, coaches, fitness instructors, and sport people have different ideas on what leg workout is best for you. What is important is your own comfort level. Test out the different leg strengthening exercises and find the one or two styles that fit your lifestyle and capability.
When you have realized what you want, make sure that you measure your own height of leap from the start of your leg workout. Be aware of your progress, as this will allow you to figure out if your chosen leg exercise is effective for you or not. If it is not, then it is time to move on and try out another leg workout. Remember that no one exercise fits all.