Do you remember Allen Iverson’s mate on Marcus Camby’s 6’11 ”? You know, the guy isn’t even 6 feet tall! He’s actually only 5’10 .75 ” tall. Then it is clear that it can jump. But without any exercise, no one can jump that high. There are many exercises that can increase your vertical jump, but most of them are simply not effective.

So what exercises are the most effective? Here are the top 5 exercises to increase your vertical jump:

1. Jump rope

It is a very common exercise and the reason is because it works. Jumping rope not only gives you explosiveness and strength in your calves, it is also a great way to build endurance and improve overall leg strength. Jump rope at least three times a week to improve your level of aerobic fitness.

2. Calf raises

Calf raises are a very effective exercise because they train the muscles that give you the explosive momentum in the jumping process. Here’s how to do it: Stand on a standing block or the first step of a ladder at home and stand on your toes as far as possible. Hold the contraction briefly, then return more slowly to the starting position. Strong calves help you do quick jumps in place.

3. Lunges

This is a great exercise because it simultaneously trains different muscles that are involved in the jumping process: the thighs, the lower leg, the back muscles, the abdominal muscles. Stand upright, step as far forward as possible without leaning your upper body forward until your front knee is at a 90 degree angle. Then return to the original position in one step. Do this 8 times with one leg, then 8 times with the other. You can also use some dumbbells.

4. Staggered steps

For this exercise, you need a bench or something you can step on (about 15 inches tall). Just stand upright, then step onto the bench at the height that would place your knee at a 90-degree angle. Do 8 reps with one leg and repeat with the other. This exercise is a perfect extension of the lunge exercise because it trains the opposing muscle group.

5. Touch the edge

Either stand under the edge and try to touch it with one or both hands or start running and jump as high as possible to reach the edge. Important: Try to perform this exercise very clean and with maximum power and repeat it only a limited number of times (for example, maximum 3 sets with 5 repetitions). After that, don’t do any leg exercises for 24 to 48 hours. Your muscles need time to grow and regenerate.

In addition to these exercises, it is important that you take care of your nutrition. The most important point here is to limit the amount of fat you eat. Fat makes food taste delicious, but it is an athlete’s greatest enemy because it is the extra weight that has to be lifted into the air and it inhibits the flexibility of the muscles that you need to jump. So if you can control your nutrition and use the exercises above, serious results are guaranteed.