Many young athletes do not consider their vertical jumping abilities as important. However, a high vertical jump signals strong legs and a powerful core. Vertical jumping can also help individuals excel in soccer, basketball, volleyball, and track and field events.
Explosive power also makes a significant difference because it allows individuals to jump higher and react faster. It can also aid sprinting and other events, such as high and long jumping.
With this in mind, what are the best exercises to improve vertical jumping and explosive power?
What is a Good Vertical Jump For Youth Athletes?
A good vertical jump can range from 16 to 23 inches for youth athletes, depending on age and gender. Factors like genetics will play a role in many kids’ starting points.
How Much Can You Improve Your Vertical Jump?
With consistent training and proper technique, individuals can improve their vertical jumps by three to five inches in as little as eight to 12 weeks.
5 Exercises to Increase Explosive Power
Power Clean
The technique required to execute a power clean helps to develop explosive strength because this exercise works the quads, hamstrings, glutes, and calves.
Instructions:
- Start with a child-friendly barbell placed on the floor. With your feet hip-width apart, crouch down and grasp the barbell with an overhand grip.
- Keeping your back straight, push through your legs to come up out of a squat and to standing.
- Once the barbell is at waist level, jump up and flip the bar so your palms are facing the ceiling. Keep your elbows high and arms in line with each other to properly support the barbell — it should now be resting on the front of your shoulders.
- Release the barbell back to the floor, and repeat for three sets of five to 10 reps.
Box Jumps
A box jump aids coordination and balance while also improving leg power.
Instructions:
- Stand in front of a sturdy box or platform at knee height.
- Swing your arms back and bend down into a squat. Swing your arms forward for momentum as you jump explosively onto the box, landing softly.
- Stand up straight on the box before carefully stepping back down.
- Repeat for two to three sets of 10 reps.
Medicine Ball Slams
A medicine ball slam increases arm and core strength and improves coordination.
Instructions:
- Hold a medicine ball above your head with both hands.
- Brace your core and slam the ball down to the ground as hard as you can.
- Catch the ball on the bounce back up and repeat several times.
Plyometric Push-Ups
Plyometric push-ups increase upper body strength, but they can also improve speed and agility, which will impact your vertical.
Instructions:
- Start in a normal high plank or push-up position.
- Lower your body until your chest almost touches the floor.
- As you push up, do so with enough force so that your hands leave the ground.
- Land back with both hands on the ground and repeat.
- For added difficulty, clapping can be performed when both hands leave the ground. It is also recommended that you do this exercise on a soft surface when first starting.
Kettlebell Swings
A kettlebell swing builds arm and shoulder strength and improves coordination. Youngsters should use light kettlebells that don’t put them at risk for injury.
Instructions:
- Begin in a standing position with your feet slightly wider than hip-width apart. Grip a kettlebell with both hands in the center of your body with your arms extended.
- Slightly bend your knees, and swing the kettlebell back between your legs.
- Drive your hips forward explosively to swing the kettlebell up to shoulder height, keeping your arms straight.
- Allow the kettlebell to swing back down and repeat for two to three sets of 12 to 15 reps.
