How to Strengthen Legs to Jump Higher?
A high vertical leap is important to a variety of different athletic activities, especially basketball and football. Being able to jump higher will allow you to elevate above the competition, possibly giving you the edge. To jump higher, you will need to strengthen your leg muscles, which will generate power and propel you higher than you thought you could reach.
Instructions
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Pick up a pair of free weight dumbbells. Use a weight that is heavy but is still comfortable for you to hold, one on each side of your body. Stand with your back straight and lift up onto the tips of your toes. Hold for a moment, then lower your heels back to the ground. Repeat this until you have done 30 to 50 reps. This will strengthen your calf muscles
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Put the weights down and return to your standing position. Lower yourself slowly into a crouch with your butt almost touching the floor, but be sure to keep your back straight. Once you have reached as far down as you can, burst back straight up and jump. Stretch your arms up to the sky if it helps. After you land, slowly go right back down into your crouch and power yourself back up. Start off doing 15 reps, but eventually increase to 30. This will work and strengthen your thigh muscles.
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Lie on the ground with your feet on the floor and knees slightly bent. Cross your arms across your body so each had is holding the opposite arm. Use your abs to slowly lift your shoulders off the ground. Hold this and lower yourself back down. Do this for 10 minutes a day (you might have to start off with less time and work your way up). This works your abs and your back.
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Jump rope when you have completed your exercise routine. This will work all of the muscles you used during the routine.
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