Vertical Leap Exercises – How To Increase Your Vertical Leap Without Weights

Do I have to lift weights to improve my vertical jump? This is a common question that I get all the time. I realize that there are many people out there that do not enjoy lifting weights and they want to know if it is possible to increase your vertical jump without them. My answer to them is……YES it is definitely possible to improve your vertical without lifting heavy weights.

I have a passion for vertical jump training and I think everyone should be able to benefit from it. Let’s face it, not everyone can afford a gym membership these days. However, that should never stop you from training. Below I have listed several body weight exercises that are not only challenging but are excellent at increasing your vertical leap.

A Vertical Jump Strength Workout – (Without Weights)

Low Peterson Step-Up – The Peterson Step-up begins with one foot on a low platform. Lift the heel of the foot on top of the platform and position the toes so they are just behind the heel of the opposite leg that is on the ground. Now lift the toes of the foot you’re standing on, as this will increase the emphasis on the working leg. From this start position straighten the leg on top of the platform while lowering the heel. Use a slow 3 second lift phase and 2 second lowering. Increase the height of the step for more difficulty. Do 2 sets of 25 with each leg.

Squats – Squats are probably the best exercise I can recommend for increasing your vertical leap. If done correctly, bodyweight squats can be very challenging. Keep your feet shoulder-width apart and lower your body until your thighs are parallel to the ground. For increased difficulty do one legged squats. This will work on your balance and coordination as well.

Lunges – The lunge is a very effective exercise for the legs it will improve strength, balance and coordination. Step forward with one leg and lower your upper body down, bending your leg (don’t step out too far). You should have about two to two and a half feet between your feet. Do not allow your knee to go forward beyond your toes as you come down, keeping your front shin perpendicular to the ground. Push up and back and repeat with the other leg or do all the reps with one leg then switch. Do 3 sets of 20.

Rim Touches – Although these are called rim touches you can perform this without a basketball hoop if you want. Find a basketball rim and jump as high as you can. Do not take more than one step before you jump. Now EXPLODE up as hard as you can. We are only going to do this five times. Then rest for a minute and repeat this exercise three more times. DO NOT do more reps than this. In order to improve your vertical jump you need to train your EXPLOSION and if you do a bunch of reps you will be training your stamina and this will not improve your vertical.

Although it is possible to get significant gains without using weights you will eventually come to a plateau in your workout routine. In order to overcome this you will have to implement weight training into your vertical leap program.

I recommend using a strength training program that uses a combination of weight training and plyometric exercises to get the best results. I was able to increase my vertical jump by 12 inches over 7 months using this type of program. For more information on this check out the links I have below:

Interested in learning more about how to increase your vertical leap? Then check out Brayden Fisher’s website at www.40inchvertical.net for the latest workouts and exercises.