Vertical Leap Workout – Exercises to Improve Your Vertical Leap
Do I need to lift weights to increase my vertical leap? I get this type of question all the time. Although I personally love it, there are many people who do not enjoy lifting weights. These people would like to know if it is possible for them to improve their vertical jump without weights. And the anser is…..YES they definitely can improve their verticals.
I love vertical jump training and I want everyone to be able to benefit from it. There are many of us out there that cannot afford the dues or do not have access to a gym. Don’t let that stop you from training. Below I have included a vertical jump workout that will increase your strength using a variety of body weight exercises that are very challenging.
A Vertical Jump Strength Workout – (Without Weights)
Low Peterson Step-Up – The Peterson Step-up begins with one foot on a low platform. Lift the heel of the foot on top of the platform and position the toes so they are just behind the heel of the opposite leg that is on the ground. Now lift the toes of the foot you’re standing on, as this will increase the emphasis on the working leg. From this start position straighten the leg on top of the platform while lowering the heel. Use a slow 3 second lift phase and 2 second lowering. Increase the height of the step for more difficulty. Do 2 sets of 25 with each leg.
Bodyweight Squats - Squats are BY FAR the best overall exercise you can do to improve your vertical leap. They target every muscle group that we are looking for. When squatting make sure you come parallel to the ground. If you want to increase the difficulty, try one-legged squats….very difficult 
Lunges – Lunges are a very common exercise, probably because they are so effective. When perfoming the lunge you want to make sure that you do not step forward too far. There should only be about two and a half feet between your front and back feet. Also, do not let your knee pass in front of your toes. This is another common mistake that people make.
Rim Touches – Although these are called rim touches you can perform this without a basketball hoop if you want. Find a basketball rim and jump as high as you can. Do not take more than one step before you jump. Now EXPLODE up as hard as you can. We are only going to do this five times. Then rest for a minute and repeat this exercise three more times. DO NOT do more reps than this. In order to improve your vertical jump you need to train your EXPLOSION and if you do a bunch of reps you will be training your stamina and this will not improve your vertical.
It is definitely possible to get significant gains on your vertical leap without using weights. However, unfortunately you will not be able to get to your ultimate potential without a proper weight training program. If you only train using body weight exercises you will eventually plateau and your vertical leap gains will stop. The only way to gain additional inches will be by using a weight program.
I suggest using a strength training program that uses both weight training and plyometric exercises to get the best results. I was able to increase my vertical leap from 31 to 43 inches by using this type of program. For more information about how I was able to do this take a look at the links I have below:
Interested in learning more about how YOU can increase your vertical leap? Then head over YOU can Brayden Fisher’s website at www.40inchvertical.net for the latest workouts and exercises.
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