One of the most important measurements of an athlete is their vertical jump. Vertical jumps measure explosiveness and power and are easy to track throughout your career. Knowing your vertical is an easy way to compare yourself to other athletes at both your stage of development and against those who have achieved what you're hoping to achieve. Many coaches and teams use the vertical as a standard measure of performance.
It also happens to be something you can improve on with practice and proper training. Plyometrics, sometimes referred to as plyos or more simply "jump training," are short exercises that can help you gain power, explosiveness and a higher vertical leap. Practice your plyos consistently and you should be able to measure notable improvements that help increase your athletic performance both on and off the field.
The easiest way to measure your vertical jump from home is to stand on a flat surface against a flat wall. Mark the highest part of the wall that you can reach. Using powder on your hands is one way you can mark the wall temporarily.
To improve your vertical, here are five great exercises anyone can do at home:
Lunge Jumps
In a lunge position, leap as high as you can and land as softly on the ground as you can. Stay balanced and repeat the exercise for about 15 jumps.You can also try to do this in a split position, or with one foot in front of the other.
Box Jumps
Stand in front of a box that is roughly knee height. Jump up onto the box and land as softly as you can. Repeat this for 15 jumps.
Speed Skips
Skip with all your might for about 30 yards.You can also try skipping as fast as you can for about 30 yards.
Lateral Jumps
Jump to the side and land on your feet. You can try jumping to the right or left. Repeat the exercise for about 15 jumps.
Plyo Push-Ups
Get into push-up position on the ground. Lower yourself to the ground and then jump as high as you can into the air. You can also try this exercise with your feet together and jump with your hands only. Repeat the exercise for about 15 jumps.
