7 Exercises to Boost Your Vertical Jump
Improve your vertical jump height with these partner-assisted exercises. Having a training partner helps ensure proper form and provides motivation and safety.
1. Assisted Box Jumps
Your helper stands next to the box, providing light support under your arms as you jump. This allows you to practice higher box heights safely while building confidence.
2. Assisted Depth Jumps
Your helper guides you during the landing and helps initiate the explosive jump upward. This makes the exercise safer and helps you maintain proper form.
3. Spotted Bulgarian Split Squats
Your helper spots you during this challenging single-leg exercise, allowing you to maintain better form and try more challenging variations.
4. Band-Assisted Squat Jumps
Your helper holds resistance bands that provide upward assistance, allowing you to practice explosive jumping with reduced impact and greater height.
5. Partner-Resisted Calf Raises
Your helper provides manual resistance during the exercise, allowing you to work against varying levels of resistance for better muscle development.
6. Partner Medicine Ball Exchanges
Work with your helper to perform explosive medicine ball throws and catches, developing reactive power and coordination.
7. Assisted Jump Reach Training
Your helper provides targeted assistance to help you reach new heights while practicing the actual jumping motion you want to improve.
Training Guidelines for Helpers
- Always communicate clearly with your partner about their comfort level and needs
- Start with more assistance and gradually reduce it as they improve
- Keep safety as the top priority - be ready to provide support at any moment
- Maintain consistent assistance throughout each set
- Give verbal cues and encouragement during exercises
- Watch for signs of fatigue and adjust assistance accordingly
- Schedule 2-3 sessions per week with at least one day of rest between workouts