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https://bit.ly/SupplementsForTrainingVertical Jump Guide: How to Do Vertical Jumps Properly
Vertical jumps can become an essential part of your power-training program.
What Is a Vertical Jump?
The vertical jump, also known as the countermovement jump, is a plyometric training exercise that uses your bodyweight to activate muscle groups across your body. Perform vertical jumps by bending your hips, knees, and ankles until you lower to a quarter-squat position. Push into the ground and lift your body with an explosive movement. Use an arm swing movement to engage your upper body. While keeping your core engaged, land softly on the balls of your feet. Repeat this movement for the desired number of repetitions. Once you’ve practiced standard vertical jumps, consider trying other jumping variations like box jumps, depth jumps, drop jumps, and squat jumps.
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4 Benefits of Doing Vertical Jumps
Including vertical jumps in your strength-training program can have several benefits.
Vertical jumps increase leg strength and explosive power. By activating your glutes, hamstrings, quads, and calves, the vertical jump can increase your leg power and allow you to jump higher with practice.
Vertical jumps can improve your athletic performance. If you’re a volleyball or basketball player, vertical jump training can improve your sports performance and jumping ability.
Vertical jumps can improve your weightlifting form. Vertical jumping can improve your lower body explosiveness during weightlifting exercises like the power snatch.
Vertical jumps can improve your cardiovascular health. You can program your plyometric exercises into high-intensity interval training by performing several repetitions with set intervals, increasing your cardio fitness over time.
How to Measure a Vertical Jump Test
Although you can use a digital vertical jump tester, there is a simple way to measure your vertical jump height. Begin by standing next to a wall with a piece of tape on your fingertips. Place the tape on the wall to measure your standing reach height, which will act as your baseline. With another piece of tape on your fingertips, perform a vertical jump, placing the tape on the wall as high as you can. Use measuring tape to measure the distance between the two pieces of tape.
How to Do Vertical Jumps With Proper Form
For vertical jumps, begin by performing 2–4 sets of 1–5 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set.
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