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Vertical Jump Workout - Exercises to Increase Your Vertical Jump Without Weights
Is lifting weights necessary to increase my vertical leap? Many people have asked me this question in the past. Not everyone out there enjoys going to the gym to lift weights and they would like to know if they are able to improve their vertical leap without them. Well the answer to that question is.......YES you can definitely improve your vertical jump without using weights!
I have a passion for vertical jump training and I think everyone should be able to benefit from it. Let's face it, not everyone can afford a gym membership these days. However, that should never stop you from training. Below I have listed several body weight exercises that are not only challenging but are excellent at increasing your vertical leap.
A Vertical Leap Workout - Without Weights
Step ups - Step ups are a simple exercise and can be done pretty much anywhere. All you need is a bench or platform. Step up onto the bench and then step down. Once you are back on the ground step up again with the opposite leg. You can make this exercise more difficult by holding dumbells.
Squats - The squat movement is without a doubt the best overall exercise you can do to increase your vertical jump. Bodyweight squats can be challenging if done correctly. When performing squats stand with your feet shoulder-width apart and lower down until your thighs are parallel with the ground. Do 3 sets of 20.
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 recommend using a strength training program that uses a combination of weight training and plyometric exercises to get the best results. I was able to increase my vertical jump by 12 inches over 7 months using this type of program. For more information on this check out the links I have below:
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