Increasing Your Vertical: Seven Exercises to Get the Spring Back in Your Step

Whether you're an athlete aiming to improve your game or a fitness enthusiast yearning to challenge your physical capabilities, increasing your vertical jump can be a game-changer. This dynamic ability is not just about outreaching your competition on the basketball court, but it's also a marker of overall muscular strength and power.

One fitness expert who has revolutionized the strength training industry with his unconventional approach to vertical jump training is the Kneesovertoesguy (check out a brief intro about him and his training philosophy here), also known as Ben Patrick. Patrick has become a prominent figure in the industry by advocating the importance of knee strength and flexibility for optimal performance. His techniques have inspired many to achieve their fitness goals, and with a little discipline and the right equipment, you can too.

Here at Catalyst Fitness, we're all about helping you reach your highest potential. That's why we've compiled a list of seven exercises to help you get the spring back in your step. These exercises focus on enhancing the power and explosiveness of your leg muscles, and the good news is you can perform them using our range of high-quality fitness equipment or just your body weight.

1. Tibialis Raises Often overlooked, the tibialis anterior muscle is crucial in decelerating the body during the landing phase of a jump, which ultimately influences your ability to jump higher (Malliaras, Cook, Kent, 2006)¹.
   Check out our tib bars, the TibSolo and the TibPro, which allow you to isolate and progressively overload the tibs.

2. Bodyweight Squats These are fundamental to lower body strength and stability. They target key muscle groups – quadriceps, hamstrings, and glutes – that contribute significantly to a strong vertical leap. Research shows that squats can enhance power output, thereby improving your vertical jump (Comfort, Allen, Graham-Smith, 2011)².

3. Front Squats with Squat Wedges Heel elevation during squats, facilitated by our the ProWedges, allows for a deeper squat, engaging your quadriceps more effectively while maintaining proper form under heavier loads (Sato, Fortenbaugh, Hydock, 2012)³. This alignment, often seen in 'knees over toes' workouts, can lead to increased strength and power

4. Box Jumps Box jumps train your fast-twitch muscle fibers. These muscles are crucial for short bursts of power, like jumping. Studies show that training these fibers can significantly improve explosive power and vertical jump height (Markovic, 2007)⁴

5. Bulgarian Split Squats These squats build single-leg strength and stability – crucial for an improved vertical leap. The Bulgarian split squat focuses on balance and unilateral strength, addressing muscle imbalances and enhancing stability during jumps (Yavuz, Erdag, Amca, Aritan, 2015)⁵.

6. Calf Raises Often overlooked, the calf muscles play a vital role in the push-off phase of a jump. Calf raises target the gastrocnemius and soleus muscles, crucial for generating the initial force in a vertical leap (Simic, Sarabon, Markovic, 2013)⁶.

7. Depth Jumps This advanced plyometric exercise enhances your reactive strength and explosiveness. Depth jumps help train your muscles and nervous system to respond with power and agility, making you spring higher and faster off the ground (Bobbert, 1990)⁷.

It's vital to remember that increasing your vertical isn't just about the right exercises; it also involves consistency, correct form, and listening to your body. Always consult a professional if you're unsure about performing any exercise. Download our free kneesovertoes exercise guide here.

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