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Improve Your Vertical Workouts and equipment
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items These are workouts that I used to improve my vertical as a volleyball, basketball, and high jumper that worked and the equipment that I used! All of these you can do at home with at-home workout tools. These workouts helped me improve my PR from 4'2 ...
Sections
3
Workouts
workout equipment
Stretches
Workouts
These are the workouts that I used to help improve my vertical as a white girl who could NOT jump to save her life and then became a very competitive high jumper!
I do not like running and never have, so jump roping was the way that I got my cardio in without having to do any running. Jump roping is a great way to improve your vertical, and strengthen your ankles! Here are some great jump roping workouts, but ...
Jump Ropes / Exercise & Fitness Accessories
High Knees is another great cardio exercise, that strengthens your ankles, and helps increase vertical! I would add either carrying a medicine ball, weights, or adding ankles weights to increase the difficulty of this excercise! On the equipment list...
High Knees (Lv 2)
The box jump workouts I used to do were I would stand a step away from the box load and jump with two feet 3 sets of 10 to start. Then I would do 2 sets of ten on each leg jumping off one leg. (I would not do this unless you are strong enough, have a...
Volleyball-Box Jump Drills
These are great to work on body control, balance, core strength, etc. My favorite workouts to do with these are as follows. First, do squats, once you get good at doing no weight squats you can add a medicine ball or other weight to add difficulty. A...
Half Ball Workouts
Step-up workouts are so good for your vertical, they help you be more explosive! You can do rapid toe touches, step-ups, side step-ups, step up to calf raises, etc. This is a great tool to have at home! Its easy to add difficulty to any of these workouts by adding weight!
Step Up Boxes For Exercises
Here are some beginner ab roller workouts! This is so much more difficult than they look, but in order to jump high you have to have a strong core!
Ab Wheel For Beginners | Rollout Progression and Extra Exercises
workout equipment
These are all of the at-home workout equipment that I used and loved to improve my vertical!
I normally get my medicine balls at Dicks sporting goods because they have a wide selection in person and then I do not have to worry about shipping something if I wanted a heavier medicine ball!
Medicine Balls for Sale | Free Curbside Pickup at DICK'S
Walmart has ankle weights for great prices and you can get them sooner than if you ordered a set.
Ankle Weights in Exercise & Fitness Accessories - Walmart.com
Walmart has a lot of options for resistance bands and they are cheap!
Stretch Bands in Resistance Bands - Walmart.com
Amazon has a wide selection of box jumps! This is the only place I could find one at the time I was looking for one.
Box Jump
This is a half-ball! Amazon has a wide selection at great prices.
Half Ball
Amazon has a wide variety of step ups!
Step Platforms / Exercise & Fitness Accessories
This is another great equipment tool to have in your at-home gym arsenal! Amazon has a wide selection for great prices!
Abs Roller
Stretches
Stretching is one of the keys to increasing your vertical! Plus, it helps prevent injuries so you should be doing it anyway. These are some of my favorite warm-up and cool-down stretches!
Jumping jacks are a great warmup for any workout, especially a jumping workout!
Jumping Jacks
This loosens up your hips and feels so good! This is a great warm-up and cool-down stretch!
3. Leg Swings - Active Warm-Up - Fully Fit by Runner's World
This is a great warm-up and cool down stretch for vertical workouts and jumpers!
6 Exercises for Hip Internal and External Rotation
Another great warmup and cool-down stretch! Plus it feels so good once you finally become flexible enough to touch your toes if you can not already.
How to Touch Your Toes | Healthline Fitness
For my people with tight hips!!! This one is for you, I do this is a cool-down and warm-up stretch as well.
Hip Flexor Stretch Lunge Position - Ask Doctor Jo
Get your heart pumping before you work out by doing this dynamic exercise!
Dynamic Stretch Drills: Side Shuffle | Sweat City Athletic ...
Do this as a warm-up or even a workout by adding resistance!
Exercise Videos- Back-Pedal
This will make your hips feel so freaking good after! But can be very hard to do for a long time!
Standing Hip Circles
Stretch them hip flexors! This is so good for your hips and also your core!
Warrior Lunge Stretch
Here are some great groin stretches that will help loosen your legs up before a workout. They can also help your legs feel better after a good burn!
How to do a groin stretch.