Add Inches To Your Vertical Instantly With This Warm Up

If you want to jump higher and avoid injury, it's important to have a proper warm-up. In this video, Isaiah Rivera takes us through his warm-up routine before dunking or jumping.

The warm-up starts with isometric exercises. He demonstrates a lunge position and suggests finding a position where you feel about a three out of ten pain. If there is no pain, you can go into a quarter squat position. This exercise should be held for about 45 seconds. If the pain increases during the set, it means the intensity was too high and the angle needs to be adjusted.

While resting between isometric exercises, Rivera recommends doing dynamic flexibility exercises. He starts with hip hinges and then performs 10 bodyweight squats and 10 bodyweight lunges. To work on arm flexibility, he does 10 arm circles forward and backward. Finally, he demonstrates a wide stance position to stretch the adductors.

After a two-minute rest, he goes into a second set of isometric exercises. This time, he suggests going slightly deeper into the lunge position to feel a stronger contraction. He also shows a leg swing exercise that can be done against a wall, focusing on the Achilles tendon.

To further stretch the glutes, Rivera demonstrates a butt stretch where one leg is lifted while externally rotating it. He then moves on to a mobility exercise called the "boom" while walking.

If it's the middle of a training cycle, Rivera suggests doing a sprint development drill after the isometric exercises. He demonstrates bouncing on the toes, bringing knees up and doing butt kicks, skipping, B skips, and double A skips. He advises participants to focus on rhythm and cadence and not to be afraid to slow down or go at their own pace.

Lastly, Rivera highlights the importance of doing a jump warm-up before engaging in max effort jumping. He suggests starting with low effort jumps and gradually increasing intensity, focusing on technique. This helps to ensure proper warm-up and avoid potential injuries.

Overall, following this warm-up routine can help improve vertical jump and decrease the risk of injury.

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