Exercises to Improve Vertical Leap
To improve a vertical leap, it is necessary to have good cardiovascular endurance, muscle strength in the legs and joint flexibility. Cardiovascular exercises are good for all-around fitness, and muscle strength and joint flexibility will help to push off the ground with greater force.
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Deep Knee Bends
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While standing, slowly bend your knees and go down as far as possible. Slowly rise back to the standing position. For a more advanced version, start at the standing position but crouch down more quickly, then rise quickly again. Do this exercise 15 times, then slowly increase to 20, then 30.
Toe Raises
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Stand, then lift the heels and stand on the toes. Then lower the heels back to the ground. Slowly raise and lower the heels 15 times, then progress to 20, then 30.
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Stomach Crunches
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To do a stomach crunch, lie on the back and lift the upper body off the ground. Raise the shoulders off the ground without sitting all the way up. Start by doing crunches for 10 minutes, then up to 15 and 20 minutes.
Jumping Rope
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Jumping rope is one of the best exercises for improving a vertical leap. Start with jumping rope for 10 minutes, then work up to 15 minutes and 20 minutes.
Lunges
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Start in a standing position. Keep the back straight while stepping forward with the right foot until the knee is at a 90-degree position. Then step back to the standing position. Do the same thing with the left foot. Start with 15 lunges and work up to 20 and 30.
Step-Ups
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Get a box that is about 1 1/2 feet high. Step onto the box with the right foot, step on the box with the left foot, step back down with the left foot, then step down with the right foot. Start by doing 15 step-ups, then work up to 20 and 30.
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