How to Jump Higher Vertically

Improve your vertical leap.

Many basketball, volleyball, baseball and football players want to improve their vertical jump as well as dancers, gymnasts and those who compete in track and field jumping events. A higher vertical jump will allow them to be better athletes. Strengthening your leg muscles will help you to jump higher.

Difficulty:

Moderately Easy

Instructions

1. Take care of your body. You must eat a well balanced diet and keep your body in optimum condition in order to jump higher. Make sure to eat lean protein and possibly drink protein shakes to feed your muscles. Try to slim down if you are overweight because the extra pounds will make it harder to jump higher. Get plenty of rest and avoid alcohol, nicotine, drugs and caffeine.

2. Strengthen your calf muscles to jump higher. This could include jumping rope, squats, walking on your tip toes, heel raises or plyometrics. Make sure to stretch properly before and after strength training. Mix up your routine and do different exercises on different days.

3. Practice jumping all the time. Consider jumping with ankle weights or a weighted vest. You will not jump higher overnight, but you will jump higher if you continue to train.

4. Do deep knee bends. Crouch down as low as you can and slowly raise your body back up while keeping your back straight. When you have mastered this exercise, do the deep knee bends again, but instead of straightening back up, jump up as high as you can. Do this exercise 10 to 15 times in a row.

5. Get help from professionals who can critique your jump since you can't see your own jump while in the air. Try to measure your jumping progress on a regular basis to stay encouraged that your hard work is paying off.

References

• Inside Hoops: Jump Higher - Vertical Leap Exercises