10 Plyometric Exercises for Vertical Jump: How To Increase Vertical At Home

Summary

In this video, Nathaniel Morton shares 10 plyometric exercises to enhance vertical jump, including kneeling jumps to tuck jumps, one-leg tuck jumps to box jumps, and depth jumps. These exercises focus on improving explosive hip extension, single-leg force development, and reactive strength. Morton emphasizes the importance of practicing these exercises for increased leg strength and explosiveness, which are crucial for a higher vertical leap. Viewers are encouraged to engage with the content for a free bodyweight vertical jump training program.

Takeaways

• 🏃‍♂️ The video provides 10 plyometric exercises designed to improve your vertical jump.
• 🔥 The exercises focus on enhancing explosive hip extension and rate of force development, crucial for increasing vertical leap.
• 🧍‍♂️ Exercises like kneeling jumps to tuck jumps and one-leg tuck jumps to box jumps target single-leg strength and explosiveness.
• 🤸‍♂️ Advanced exercises such as rolling one-leg box jumps challenge leg strength and rate of force development.
• 🚀 Low hurdle jumps and seated box jumps are emphasized for their impact on reactive speed and strength.
• 🦵 Split leg lunge jumps work on the hamstrings and glutes, targeting different muscle groups for a well-rounded workout.
• 🏋️‍♂️ Explosive step-ups and squat jumps are highlighted for their role in improving quad strength and overall explosiveness.
• 📉 Depth jumps are a top plyometric exercise for enhancing reactive speed and strength, with a key instruction to avoid heel contact with the ground.
• 🏀 The video concludes with the importance of practicing dunks or high object touches to maximize effort and improve jumping ability.
• 💌 Viewers are encouraged to engage with the video by liking and commenting 'jump' for a free bodyweight vertical jump training program.

Q & A

What is the main focus of the video by Nathaniel Morecambe?

The main focus of the video is to teach viewers 10 plyometric exercises that can help increase their vertical jump.

What are plyometric exercises?

Plyometric exercises are a type of high-intensity training that involves rapid movements to improve speed and power, often used to enhance explosiveness and strength.

How does the kneeling jump to tuck jump exercise help in increasing vertical jump?

The kneeling jump to tuck jump exercise helps increase vertical jump by working on explosive hip extension and the rate of force development needed for maximum vertical jumps.

What is the purpose of the one leg tuck jump to box jump exercise?

The one leg tuck jump to box jump exercise aims to improve single leg rate of force development and reactive strength, enhancing explosiveness and speed with one leg.

Why are rolling one leg box jumps considered an advanced exercise?

Rolling one leg box jumps are considered advanced because they combine a one leg squat with a one leg box jump, challenging leg strength and rate of force development with one leg.

How do low hurdle jumps contribute to improving vertical jump?

Low hurdle jumps contribute to improving vertical jump by working on reactive speed and reactive strength, making the individual more explosive.

What is the benefit of seated box jumps for vertical jump training?

Seated box jumps are beneficial for vertical jump training as they start from a dead stop position, requiring a fast and explosive jump onto a box, focusing on the rate of force development.

How does the split leg lunge jump exercise affect muscle engagement?

Split leg lunge jumps engage different muscles, primarily the hamstrings and glutes, by requiring explosive jumps from a lunge position, working on rate of force development from a different angle.

What is the primary focus of explosive step-ups in vertical jump training?

Explosive step-ups primarily focus on the rate of force development in the quadriceps, with secondary engagement of the hamstrings, glutes, and calves, aiming to increase explosiveness and strength.

Why are depth jumps considered one of the best plyometric exercises for vertical jump?

Depth jumps are considered one of the best plyometric exercises for vertical jump because they focus on reactive speed and strength, requiring a rapid jump after dropping from a height without letting the heels touch the ground.

What is the significance of practicing dunks or high object touches in vertical jump training?

Practicing dunks or high object touches is significant in vertical jump training as it involves maximum effort jumps, which improve the rate of force development and explosiveness necessary for increasing vertical jump height.