From my personal experience, if you want to jump higher, it’s all about the right exercises and the amount of repetitions. A lot of people make the mistake to jump as much as they can. But this way you will only train your jumping endurance instead of jumping explosion. The last one is what you need to work on if you want to increase your vertical.
The intensity of your workouts needs to be high and you need to limit your workout time and repetitions. Also, a day of more of rest after a vertical workout is a must! (muscles need time to recover).
Calf raises do help, however, the number of repetitions is crucial (5 sets with no more than 8 reps with maximum weight) and you can’t only use one exercise (only muscle group) and hope that it will help. You need to work on your calves, thighs, lower legs, lateral abdominal muscles (for core strength) and your shoulders (trapezius and deltoid muscle). Why? Because you use your whole body when you jump, not only your calves!
So, it’s not really about one or two single exercises, but several different exercises that you need to do on different days.
The most effective way to improve your vertical is to integrate weight training (for strength) and plyometric exercises (for quickness). I can recommend http://www.howtodunk.org as you will find there all you need (videos of the exercises, number of repetitons, weekly charts etc.), it's an excellent resource.
Here are some exercises that from my personal experience are extremely effective (for details, check out the link below): speed rope (40 seconds with as many repetitions as possible; 3 sets); weighted explosions (Derrick Rose’s favorites; with dumbbells; 3 sets, 7 reps) and lunge jumps (3 sets, 8 jumps). Stick to it and you will see results real soon. Good luck!
P.S. Always warm up before a workout and stretch afterwards! If you are new to weight and plyometric training, start slow!
· 8 years ago