Leg Workout to Increase Strength and Vertical

Want to strengthen your legs?! Steven Celi can not only help you with that, but can also get your vertical up! For all those high flyers, take a look at this workout below to get some serious leg gains.

Steven will take you through this explosive workout:

Depth Jumps
  • Find a platform 12-24 inches.
  • Step off
  • Land and react to jump as fast as possible.
  • The goal is to absorb the landing forces and jump as high as possible
  • The added height of the box is a great way to create more natural forces
Goblet Squats
  • Hold the weight by your chest and squat to parallel 90º
  • Squat form
  • Chest up
  • Core engaged
  • Stay balanced on feet dont let feet rock too far on toes. Push through but and hamstrings
  • Sit your butt back
  • The goal is to move with intention and explode on the way up.
  • Utiilzing the hips, glutes and hamstrings in a similar range to an actual jump
Lunge jumps
  • Find your lunge base at 90º
  • Jump up using a large arm swing
  • Alternate legs in the air and land 
  • Land and explode back up as fast and as high as possible
  • This is a high amount of load on hips and hamstrings
  • Requires a lot balance and strength!
Single leg Box Jump
  • Great exercise to increase running and jumping speed
  • Use non jumping leg to drive knee up
  • Try to find a box that pushes you to jump high and use a lot of force through the hip flexor
Ankle strength & mobility
  • Jumping is a ton of force on our bodies we need to work from the ground up.
  • Starts with ankles and even the toes
  • Preferrably use flat shoes or barefoot
  • In an alternative lunge position, find a light weight suitable for you and place on top of your knee
  • Do 12 reps with 6 second holds for each rep
  • Push the knee directly over the toes
  • (should feel in front and back of ankle maybe even calf
  • There should be no pain 
Sissy  squats (knee protection)
  • Jumper’s knee is one of the most common ailments among dunkers.
  • Sissys squats are fantastic to hit the full range of the knee tendon
  • They are EXTREME load so they take a long time to work up to full range and depth
  • Start by engaging glutes & core
  • Slowly lower your body pushing knees over toes
  • Without pain lower to the floor (onto a pad)
  • Push back up keeping core & glutes engaged *key*
  • This exercises targets the VMO quad muscle that’s often missed
CORE IS HUGE!
  • Hollow body planks 2 min
  • Standard plank 2 min
  • Ab wheel 2 x sets of 20
  • Hanging leg raises 20 middle, 20 each side

If you want to see more workouts like this make sure to follow Steven Celi and Jed North on Instagram! 

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