How to Improve Your Vertical Jump in 4 Months
Improving your vertical jump is a great way to get an advantage in competitive sports such as basketball, volleyball and soccer. Getting up a few more inches in the air can give you an edge when it comes to getting a rebound, hitting spike or striking a header. There are specific exercises that can help to increase your vertical leap and make you a more confident and successful athlete.
Instructions
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Do stretching exercises for your hamstrings and calf muscles to warm up. Your calf muscles supply much of the power when it comes to jumping high and sprinting, so do toe raises to get your legs ready. Raise up on your toes. Hold the lift for two seconds, and come down on your feet. Do this 15 times, take a 30-second break and then repeat two more sets. For your hamstrings, bend down and touch your toes and keep your knees straight and don't bounce, while holding to stretch for 20 seconds.
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Put on a pair of Jumpsoles brand trainers to help you work on your leaping ability. Jumpsoles are a type of platform to affix to your own shoes to help train the legs. Do a series of five standing broad jumps consecutively. This will work your calf muscles and help them build explosive strength. Wear your Jumpsoles three times per week during your first two months of workouts and increase to five times a week, as you gain strength, over the final two months of your workout period.
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Run on the track in your Jumpsoles. Run for 25 yards at top speed and then walk for 10 yards. Follow this this with three more 25-yard sprints (walking 10 yards after the completed sprint). After you have done four 25-yard sprints, take a 30-second break and then repeat the set.
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Build strength, explosive power and endurance in your legs by doing the box jump. Set up a box about 12-to-14 inches high and do a series of jumps over and back over the box. Start off with a series of six jumps and work your way up to 12. Do this exercise at least three times per week during a four-month training period.
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Do the jumping knee tuck to build explosive leaping power. Jump straight up from a standing start and bring your knees up to your chest as you reach the apex. Land as softly as possible and then immediately go into your next jump. Do this 10 times, take a 30-second break and then repeat the set. As you get to the final two months of your workout, increase to 15 times before taking a 30-second break and repeating the set.
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Tips & Warnings
Don't wear ankle weights. This can tax your ankles and your feet and cause injuries.
