In this article I am going to explain a few of the best vertical jump exercises to slam dunk. Having an enormous vertical leap allows you to get high over the bigger guys, avoid having your shots blocked, and get a better look at the rim. When using these exercises alongside other main exercises in a full program, you will find that through consistent training, you can expect consistent gains.
Jump Shrugs
The term shrug comes from the end movement where you shrug your shoulders up. Start as if you are about to lift a bar, thrust upwards and focus on shrugging those shoulders. Do 5 or 6 in each repetition.
Shock Jumps
Find a box or platform that is about the same height as your jumping capability. Begin on the box and step down to the ground. Concentrate on landing on the balls of your feet and try not to bend the limbs to absorb contact. Keep a fixed leg.
Depth Jumps
The same as shock jumps, but once you have contacted the floor jump back up as high as you can. Make the contact with the floor as short as possible.
Squat Jumps
Very simple but an effective way of building up the thighs. Squat in a low position and leap upwards. You can alter the method by attempting to leap over distance thus doing squats that are like a long jump. Your thighs will tire quickly. Do one at a time or do a succession of long jumps where you land and quickly do the next jump. This will help increase your speed and agility.
calf exercises
The muscles below the knee are a vitally important towards achieving a high leap. Many below the knee exercises can be used including skipping with a rope, raising your toes from the ground (roll your foot up from the heel of the foot and point the toes upwards) and also stair climbing. You should run up the stairs at speed for the best effect. Always run up the stairs whenever you get the chance. Race up those stairs.
One Leg Hops
Practice height and distance jumps one leg at a time. Aim to beat the previous jump each time. When your leg gets tired, change legs and continue. Initially the exercise seems simple but will prove most beneficial if you push yourself to achieve distance as well as height.
