For you to be included in certain sports such as basketball or volleyball you need to be able to jump high vertically. The cool thing is that you can practice how to jump at the comfort of your home. Here are some of the exercises that you can do at home:
Limit Strength Exercises
These are aimed at helping you to build muscles. The most beneficial ones are: deadlifts, calf raises, squats, and lunges. To make the exercises more challenging and beneficial you should consider using dumbbells, resistance bands, kettlebells, and barbells.
If you don't have resistance bands you should consider using home-made weights such as plastic milk cartons filled with water.
Reactive Strength Exercises
You can use a bench or box. Here you need to stand on a box and then jump off. Once you reach the floor you should jump straight into the air. If you don't want to engage in this exercise you should consider running up and down your driveway using giant steps. What you need to do is to take two forward steps and then jump as high as you can on the third step.
Mistakes to Avoid When Exercising
Caving your knees in: to avoid causing ACL injury you should ensure that you land in a stable position. As rule of thumb you should avoid caving in your knees. For ideal results you should ensure that you land with your knees tracked over your feet, your feet behind your knee and your weight evenly distributed throughout your foot.
Your knees tend to cave in for a number of reasons such as weak glutes, medialis obliques or weak hamstrings. To get rid of this problem you need to strengthen the muscles that provide stability to your knees.
Jumping down on the box: this is a mistake that many people do. The main reason why people do it is due to laziness. Doing this not only fails to give you the results that you need, but it also puts you at the danger of hurting yourself. To fix this mistake you need to make it your habit to always step down on a slightly smaller box after every rep. It's also wise that you exercise with a friend who is watching what you are doing.
Conclusion
These are some of the beneficial exercises that you can do at home in order to increase your vertical jump. To avoid injury always do the exercises correctly.
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