How To Jump Higher Using Only Your Body Weight
bodyweight there is still plenty of things you can do to increase your vertical jump. In a perfect vertical jump training universe you should have use of weights. Over the long run you will have to get access to weight training equipment at some time in order to increase your vertical jump. Even so, you can still make some impressive gains. How? By using a blend of high intensity jumping drills plus some challenging bodyweight exercises. The toughest vertical jump exercises are the unilateral (single leg) varieties. Lunges, high step-ups, and single leg squats are all very effective.
Building a routine around these kinds of movements will help strengthen your important jumping muscle groups. The toughest of the bodyweight exercises is definitely the pistol squat. As you might imagine, this is also the most useful. Make certain you practice this particular exercise as a matter of priority, it ought to be the base of any bodyweight training (actually the pistol squat is a Terrific exercise even when you do have weight training equipment available).
Except for the pistol squat, most body weight exercises are much easier the weight versions. Accordingly you can, and should, perform higher reps than you typically would if your goal is to improve jumping power. Still doing endless reps will not develop your jumping ability, it will instead increase your endurance. The important indicator relating to reps while carrying out body weight training is loss of technique and velocity.
As you have no weight training equipment to play with you should concentrate on velocity. What introducing weight achieves is to provide resistance. Without that you might still enhance your strength, but your main goal is going to be upon accelerating the speed at which you are able to utilize the strength which you have. In any vertical leap training acceleration of movement is going to be critical, however in this form of athletic improvement training it becomes even more so.
At the same time, do not overlook the two legged jumps and exercises either. The unilateral options are usually much more challenging and productive, yet for range and better overall muscle improvement body weight 2 legged exercises can have plenty of benefit. The key is to always use a complete range of movement. Squats need to be all the way down, lunges have to be long strides and deep knee bends, and step ups should be above parallel at least.
With no access to weights such as dumbbells and barbells or anything else, the test is to come up with some other form of weighted resistance. There are actually a surprising number of things your able to use around the home. For instance single leg deadlifts may be made more difficult with a couple of litres of water, or containers of sand or rocks. You can easily make your own sandbags and medicine balls If you think about it there are plenty of options you can use to make your body weight exercises a bit tougher. In order to build your strength you should be looking for ways to do so.
The fact is not having weight training equipment at your disposal will make it harder to reach your goals. This however doesn’t mean it is impossible. By training smarter, and by not taking short cuts, you can still get great gains on your vertical jump even without that gym membership.
