Things You'll Need:
- Step/bench Platform
- Sports drinks
- Athletic Socks
- Exercise Towels
- Chairs
- Jump Ropes
- Tennis Shoes
- Shorts
- Basketball Shoes
- Home Gyms
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Step 1
Begin every workout by warming up your muscles and then doing extensive leg stretches. Because you'll be building muscle fibers that are used for explosive activities such as jumping, stretching is of the utmost importance.
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Step 2
Jump rope for its excellent cardiovascular conditioning. This step should never be skipped, as it will be an important contributor to your results.
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Step 3
Incorporate sprints into your workouts. This builds muscle, which will add to your jumping ability.
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Step 4
Run stairs on your toes. Start by running up a flight, one step at a time. Walk down and run back up, taking two steps at a time. Repeat as many times as you can manage.
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Step 5
Do sets of elevated jumps (see the next section).
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Step 6
Do sets of explosive jumps (see the third section).
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Step 7
Do sets of double jumps (see the third section).
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Step 8
Rest your legs at least two days a week. Results will come from sustaining the exercise program, not performing it aggressively for a few weeks and then slacking off.
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Step 1
Begin by placing a step bench or platform on the ground (many health clubs have a platform for just this purpose).
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Step 2
Stand on the platform, then jump backward onto the ground, concentrating on landing softly.
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Step 3
Jump back onto the platform immediately, with a bouncing motion.
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Step 4
Complete three sets of 10 repetitions. Be very careful when performing this exercise, as there is a potential for injury. Ask a trainer or spotter to help.
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Step 1
Position yourself for an explosive leg jump by facing a secure platform and placing your right foot on it.
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Step 2
Jump as high as you can, concentrating on exploding off the right leg. Scissor your legs once in the air, then land with your left foot on the platform and your right foot on the floor. Gather yourself and explode upward again, this time off the left foot.
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Step 3
Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets.
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Step 4
Execute a double jump by jumping as high as possible with both feet from a stationary position.
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Step 5
Jump again immediately upon landing, using less effort.
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Step 6
Repeat until you've accomplished three sets of 10 jumps each.
Comments
jumphigher said
on 6/27/2009 While this seems like a very legit workout, I know of a workout that can get you double the results with half the work. I used this program while playing college basketball and gained 12 inches on my vertical leap.
Getting results is not about endless routines and thousands of jumps. THIS WILL NOT WORK! It's about the right movements, in the right amount, using the right progression. It's about working smart and not just hard. Minimal effort for maximum gains. That's what you are looking for.
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kbouza said
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James55 said
on 4/27/2009 check out captainreview.com/Jump_Reviews for some good info on the vert programs online. There is so much info out there so this is helpful.
Donovan88 said
on 1/1/2009 I would not use ankle wts for this. They only provide resistance for the joint below them, which is your ankle, which is a small part at the end of the chain. You might be better off with a weighted belt, from jumpusa or a diving belt, and there are other fitness sites that sell wt belts cheaper than jumpusa. And for god's sakes, don't try jumping over a bench or doint knee-up jumps with wts on; your mind might think you jumped high enough to clear it, but the wt might pull you down onto your butt before you are ready.
somaroek said
on 12/9/2008 when doing these workouts, would i risk more injury if i have ankle weights?