How to Increase Your Vertical Leap

Strengthening your legs and their fast-twitch muscle fibers can add inches to your vertical jump. Increasing your jump can help you in a number of sports including basketball, volleyball or football. Here are a few easy steps to improve your game and jump higher.

Difficulty:

Moderate

Instructions

Things You'll Need

• Step/bench Platform
• Sports drinks
• Athletic Socks
• Exercise Towels
• Chairs
• Jump Ropes
• Tennis Shoes
• Shorts
• Basketball Shoes
• Home Gyms

The Program

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.

2. Jump rope for its excellent cardiovascular conditioning. This step should never be skipped, as it will be an important contributor to your results.

3. Incorporate sprints into your workouts. This builds muscle, which will add to your jumping ability.

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.

5. Do sets of elevated jumps (see the next section).

6. Do sets of explosive jumps (see the third section).

7. Do sets of double jumps (see the third section).

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.

Elevated Jumps

1. Begin by placing a step bench or platform on the ground (many health clubs have a platform for just this purpose).

2. Stand on the platform, then jump backward onto the ground, concentrating on landing softly.

3. Jump back onto the platform immediately, with a bouncing motion.

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.

Explosive Leg Jumps and Double Jumps

1. Position yourself for an explosive leg jump by facing a secure platform and placing your right foot on it.

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.

3. Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets.

4. Execute a double jump by jumping as high as possible with both feet from a stationary position.

5. Jump again immediately upon landing, using less effort.

6. Repeat until you've accomplished three sets of 10 jumps each.

Tips & Warnings

• Seek the help of a certified personal trainer or an athletic trainer for more guidance. He or she may recommend additional exercises.

• Some of these exercises, particularly stair runs and explosive leg jumps, can cause injury if not performed properly. Your knees, in particular, are especially susceptible.

• Make sure you thoroughly understand all instructions before attempting the exercises.