Prone Cobra 2圆0sįinally we have prone cobras. Here, we’re effectively raising the force absorption capacity of the hamstring. Buddy Hams 3×3 īuddy Hamstrings are one of my favorite movements for injury prevention. You should feel a good stretch in the hips if you do it right. Then, sink down and back from the top position. Be sure to have your ankle and knee stacked at the bottom position. Bulgarians 3×10 ea.īulgarians are a great unilateral movement that contributes to a higher vertical jump. This allows you to contract your muscles harder, which can eventually lead to more explosiveness. Eccentrics allow you to produce force in absence of the stretch reflex. Next, we’re going to widen the stance of the squat and switch to a three second eccentric tempo. We’re effectively teaching our bodies to recruit larger, fast-twitch muscles more often. Squat 3×6 įor these bodyweight squats we’re using an two second isometric tempo to increase motor unit recruitment in the muscles involved in the squat. It doesn’t matter what the height is, jump as high as you can no matter what. You’ll have to get a little creative here.
Make sure that you only lunge to quarter squat depth and try to keep your weight on your front leg as much as possible. Lunge Jumps incorporate all of the joints of the lower limb while putting emphasis on one leg at a time. Make sure you land soft, stick your landing, and spend as little time on the ground as possible. The same cues apply here as the pogo jumps. Squat jumps incorporate the knee and hip into your jump. More than that, make sure you spend as little time on the ground as possible and land soft after every jump. Make sure you limit your knee involvement as much as possible when you perform these pogo jumps. Let’s get into this vertical jump training at home workout: 1. No weights needed.Īnd it will give you the stimulus you need to continue your athletic development and get a bigger vertical jump at home. This home vertical jump workout is completely bodyweight.
I want to help continue to get better during these times… So, I decided to share a vertical jump training at home workout.
Gyms are closed, sports are cancelled, people are confined to their homes. We’re facing a pandemic at the time of me writing this.
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