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Vertical jumps require a good level of aerobic fitness as well as strength and technique. They will add an extra dimension to your training program when looking to improve strength in the lower body as they also provide an aerobic element to work the heart and lungs. The vertical jump test is used as part of a fitness test routine to measure progress. An increase in vertical jump height indicates an effective improvement in fitness.
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Buttocks
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Calves
Hamstrings
Shoulders
Thighs
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Vertical Jump Steps:
Stand with feet hip width apart
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Tense the stomach and back muscles
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Start the squat by bending at the knees and hips with arms straight out behind you
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Lower down to a comfortable position, usually where the thighs are parallel to the floor
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Explode upwards by pushing against the floor whilst throwing your arms forwards and up over your head
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Land on back on both feet hip width apart, drop down into the squat position and repeat the movement
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Ensure that a straight back is maintained at all times throughout the exercise
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