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Do you need to know which exercises to begin with that will help your vertical leap? There are several out there. These will offer you a good basis to start from. You need to make sure that you follow them precisely. You can carry out the right exercises, but if you don't do them correctly, you won't obtain the results you want. Begin with the exercises we outline below and you will have a good foundation for improving your vertical jump.
You may think the only muscles you need to work on throughout your vertical jumping workouts are your leg muscles, but that's not the case. Your lower back and erector muscles need to be strong too. Many of the back muscles are heavily involved and require strengthening as well. Vertical jumping exercises should include working on this area. Which brings us to our first exercise.
Dead Lifts
Dead lifts are great. Arch your back, bend your knees while holding the weighted bar. Bring the barbell up until you are standing upright with the barbell hanging across your thighs. Slowly return the barbell back to the initial position on the ground. The first 3 sets of 6-8 reps should be done quickly but steadily to avoid injury. Take a brief rest after these first 3 sets. Then do the next set, but this time take your time and feel the full range of your muscles.
Leg Presses
A second exercise that can help develop your vertical jump is leg presses. Load a leg press machine with weights. Set your feet about shoulder breadth apart. Bring the plate down slowly until your knees bend to your chest, and then quickly push it away. You don't jump in slow motion, so you don't want to practice in slow motion. You need to practice the explosive move to get the most out of the muscles you will use when jumping. Do 5 sets of 6 reps. Let muscles to have a rest between sets.
Medicine Ball
Lastly, use a heavy medicine ball in place of a basketball. Make believe you are going to slam dunk, but don't in reality throw the ball! Embellish the movements and reach for the rim. This will help strengthen all the muscles you will be using when you slam dunk for real. Remember to push yourself to the max.
While these are just three exercises, they can be a good beginning to improving your vertical leap. Combine these with more jumping exercises. Make sure you do them correctly, though.
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