Sometimes all you have access to are a pair of dumbbells in the weight-room. BUT that is all you need to get the job done! Dumbbells are very versatile! They provide many variations to achieve different training goals. Specifically for improving power, here are 6 of the best dumbbell exercises to increase your vertical jump and athleticism. The goal of all these dumbbell exercises are to supplement your current jump training to build power. You will still need to practice jumping constantly and with good technique.
Dumbbell Drop Squat Pause Jump
The focus should be on the quality of the execution rather than quantity. Although jumping for height is important, proper mechanics are key. Make sure you get full ankles, knees, and hip extension. Maintain good positioning throughout the movement, and land firmly in a solid athletic position.
- Keep a flat back and chest tall
- Squat down and pause for a couple of seconds
- Explode up as high as you can
- Land softly
DUMBBELL SL DROP SQUAT JUMP
This movement will not only develop single-leg power but it can also improve single-leg stability. This can help increase the amount of force you put into the ground, which can improve single-leg jumping ability and acceleration.
- Keep a tall posture
- Drop into a single leg position
- Jump up and land firmly on double leg
DUMBBELL ANKLE JUMP
Make sure to use weights that is not too heavy. Jump as quickly as you can. with minimal knee bend. This plyometric drill will help improve your
- Keep a tall posture
- Jump as quickly as you can repeatedly
DUMBBELL LUNGE JUMP
This is a great way to improve explosive strength and power in a split stance position.
- Start in a split squat stance
- Jump up and switch leg position
- Get a little lower to the ground when landing
DUMBBELL SCISSOR JUMP
This is an advanced exercise as it requires a ton of coordination and power.
- Start in a split stance
- Jump up and switch leg position in mid air
- Then land on the same side you started on
For performance, you can start with 2-4 sets for 3-6 reps for each of these dumbbell exercises to increase your vertical jump. Good amount of rest is necessary because each rep perform should be explosive. Keep it simple and train smart! If you haven’t already, make sure you download the FREE Athlete Pack which includes 2 eBook on training and nutrition.
Check out my Athletic Bodyweight Program below to take your athleticism to the next level without needing any equipment.