How to Increase a Vertical Jump
Not everyone is gifted with the natural ability to jump high. However, with the proper training and muscle strengthening exercises, you can add inches to your vertical leap. Whether you are looking to slam dunk a basketball, spike a volleyball or simply reach the top shelf at the supermarket, a strong vertical leap is the key to success. Improve your vertical jump in as little as a few weeks.
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Instructions
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Jump rope to begin your workout. Stay on the balls of your feet to add muscle mass to your calves and other ancillary leg muscles.
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Use a step or bench platform to do box jumps. Stand on the platform and jump backward onto the ground. Immediately jump back onto the platform and repeat a minimum of 10 times. After resting for a minute, do another set.
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Use your platform again to perform explosive jumps. Place your right leg on the box in front of you while keeping your left foot on the ground. Push off with your right foot to jump as high as you can. In mid-air, switch the location of your footing so your left foot lands on the platform and your right foot lands on the ground. Do at least 10 repetitions for each leg.
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Perform squats to build your quad muscles. Place your feet shoulder-width apart, place your hands on your hips and bend your knees to lower yourself toward the floor. Keep your back straight and lift yourself back to starting position. Hold weights to increase the difficulty.
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Cool down after your workout by stretching. Focus a majority of your time on your leg muscles, particularly your calves, hamstrings, gluteals and quads. This not only reduces your chance of soreness and injury, but it also builds muscle fiber–an important ingredient for increasing a vertical leap.
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Repeat your workout 3 to 5 times a week.
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Tips & Warnings
Follow your progress by measuring your vertical leap. Stand against a wall and hold your arm straight up as far as it will go. Mark the distance, then jump and touch as high up the wall as you can. Measure the difference between each mark to measure your vertical leap.
Serious injury can occur during leg strengthening exercises. Be aware of your limitations and don't overexert yourself.
