How to jump higher with non weight / bodyweight vertical jump exercises.

How to jump higher by performing a single leg dead lift.

The video here is show using kettle bells but can be done using no weight at all. You may also be creative and use a back pack full of water bottles, or something heavy to increase the resistance once you get to that point.

The Single Leg Dead Lift if an exercise mostly focused on the posterior chain, glutes, and quads. I will explain a variation that will help with knee drive for one leg jumping. Glutes and quads are extremely important for jumping and are 2 of the prime movers for creating a powerful vertical jump. Glutes (your bum) is mostly made up of fast twitch fiber. Working out your glutes, and learning to activate them during a vertical jump will be a great advantage to you.

Here is a tutorial video on how to do the one leg dead lift:

1. Notice that the glutes and hips are pushed back and the body is “folded,” and that the movement is mostly done with the glutes, rather than dominated by the quads. Learn and focus on sticking the bum out, and involving the glutes in the movement. many athletes simply don’t know how to use the glutes!

2. Adding the knee drive for one leg jumping. See how the off leg comes through at the end of the movement? Instead of stopping it, drive it completely through and upwards, and even spring into the air into a one leg jump. Land on 2 feet, or land on the opposite leg, and repeat the same movement and jump.

3. Remember that the focus here should be explosive movements, we are not here to tone muscle, and “get a burn.” The eccentric or down phase should be slow and controlled, and the contraction or positive phase should be explosive and controlled.

4. Adding resistance can be as easy as a bucket of sand, a backpack full of water bottles, or a little brother

Category: vertical-jump-training-exercises
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