Vertical Leap Workout – Increasing Your Vertical Jump Without Weights
November 8, 2009 by Brayden Fisher
Filed under Exercise
Is lifting weights necessary to increase my vertical leap? Many people have asked me this question in the past. Not everyone out there enjoys going to the gym to lift weights and they would like to know if they are able to improve their vertical leap without them. Well the answer to that question is…….YES you can definitely improve your vertical jump without using 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)
Step ups – Step ups are a simple exercise and can be done pretty much anywhere. All you need is a bench or platform. Step up onto the bench and then step down. Once you are back on the ground step up again with the opposite leg. You can make this exercise more difficult by holding dumbells.
Bodyweight Squats - Squats are BY FAR the best overall exercise you can do to improve your vertical leap. They target every muscle group that we are looking for. When squatting make sure you come parallel to the ground. If you want to increase the difficulty, try one-legged squats….very difficult 
Lunges – Lunges are a very common exercise and they are effective as well. Step forward with one leg while lowering your body. Try not to take too large of a step, you should have about 2 1/2 feet between your front foot and back foot. Keep your shin perpendicular to the ground and do not let your knee pass in front of your toes. Push yourself back up and repeat this with the other leg.
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.
It is possible to get significant gains in your vertical jump without weights. BUT…..yes there is a but, most people are not going to even come close to their true vertical jump potential without using a proper weight training program. If you only train using body weight exercises there will come a time when your vertical leap gains stop and the only way to further your progress is to improve your base strength.
I suggest using a strength training program that uses both weight training and plyometric exercises to get the best results. I was able to increase my vertical leap from 31 to 43 inches by using this type of program. For more information about how I was able to do this take a look at 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.
dogs mating (3)
I’m a basketball player and six or seven months’ ago I couldn’t leap high. I made a decision to start lifting weights, and in a few months I viewed good changes in my vertical leap. For this reason I truly advise this specific method to everyone. All the best.
Squats, lunges, calf raises. You can work on your explosiveness by doing plyometric exercises too. Good luck!