FREE VERTICAL JUMP WORKOUT

When it comes to your vertical jump it is all about improving your fast twitch A muscle fibers- which essentially means your “all out effort” muscle fibers. So in the gym you need to train for that. This is a workout below that can help all athletes with their vert.



SPLIT 1


Single Leg Explosive Bulgarian Split Squats

(5x8 each side)


(Holding dumbbells- put one foot on a bench, the other out in a lunge. Squat down and then explode and jump bringing your plant leg off the ground) 



Superset with


Single Leg Box Jumps

(5x8 each side)



1 minute 30 seconds rest in between sets 




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SPLIT 2


1/4th Jump Squats

(Only go 1/4th of the way down)

(4x8 reps)



Superset with



Trap Bar Jump Deadlifts


(Holding trap bar- deadlift the weight up- then drop- let go of the bar and jump up as high as you can)


4x8 reps



1 minute 30 seconds rest in between sets 





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