A workout for speed and vertical jump isn't easy to find. There are many good and simple exercises that will improve your vertical, but not necessarily your quickness. On the other hand, a workout for speed alone won't really improve your vertical jump. So you need to combine both elements in your workout.
One simple exercise that is a must in order to improve your speed is Wind Sprints: sprint for 50 meters, then rest for 20 seconds. Repeat it 4 times. Do this exercise 3 times a week and you will become faster and also your vertical jump will improve as it's not only about power but also quickness.
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The other element that you need to include in your workout is the Jump Rope. Jumping rope really boosts your calf strength - this is one of the most important muscle groups in the jumping process and will give your missing explosiveness. Use the Jump Rope 3 times a week (200 jumps per session).
In order to increase your vertical jump, plyometric exercises are extremely effective. Here are three of them:
1) Depth Jumps. For this exercise you need a 2-3 feet-high box. Get on top of the box. Drop off and jump back in the air as soon as you land.
2) Leap ups. Start with your legs straight, then go down to a 1/4 squat position and jump in the air with full strength.
3) Thrust ups. With your legs straight, bounce as high as you can. As soon as you come down, bounce back up without bending your legs.
Two things are crucial here: the right number of repetitions and the proper execution. It's not about the quantity or how many repetitions you do (which trains your jumping endurance), but the quality of the repetitions. That means you need a concrete workout plan with videos and pictures that will guarantee a proper execution. I personally can recommend the brand-new The Jump Manual as it's truly the only program that targets every aspect of vertical explosion.
Workout For Speed and Vertical Jump, Or the Best Explosive Exercises
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