Things You'll Need:
- Jumpsoles
- Weightlifting equipment
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Step 1
Do calf raises. The calf muscles provide most of your explosive power in the vertical leap. Stand up straight with your hands by your side. Raise up on your toes and hold the position for a count of two. Return to the starting position. Do this 15 times, take a 30-second break and then repeat the set. Do this at least three times per per day. By frequently completing this exercise throughout the day, you will be on your way to to improving your vertical leap by 40 inches.
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Step 2
Put on a pair of jumpsoles in order to build your vertical leap signficantly. These shoes have a built up toe area which forces the calf to work extra hard. Go to your local high school or college running track. Measure off six 10-yard sections on the track. Sprint 10 yards while wearing your jumpsoles and then walk 10 yards. Follow this pattern two more times so you have run 30 yards and walked 30 yards. Take a 30-second break and repeat the set. Using jumpsoles is the most significant step toward improving your vertical leap by 40 inches.
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Step 3
Do one-legged hops in your jumpsoles. Go back to the track and hop as fast as you can on your right foot for 10 yards. Then hop as fast as you can on your left foot for 10 yards. Take a 30-second break and then repeat the set. This exercise will build up the explosive muscles in your calf and help you obtain significant gains in your vertical leap.
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Step 4
Run at least two miles every other day. Not only will this help you build the explosive muscles in your legs and hips, but it will also help you cut fat from your body. The more excess fat you can eliminate, the easier it will be for you to get higher in the air when you leap.
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Step 5
Eat white-meat chicken and fish as your main source of protein. Limit your intake of red meat to one portion per week. Eat at least two portions of fresh vegetables per day and at least one portion of fresh fruit. Limit your intake of alcohol to one glass of wine or one can of beer per week. Stop drinking carbonated and sugared sodas. Drink at least four 8-ounce bottles of water per day.
