How Can I Make My Calf Muscles Stronger to Jump Higher?

Strong calf muscles can help you jump higher.

Many athletes rely on vertical jumps to perform well in their sport. A few of the sports that rely on vertical jump height include ice skating, volleyball, football and basketball. To increase your vertical jump, one of the major muscles that needs to be strengthened is the calf muscle. It doesn't matter if it's ice skating or football, having strong calf muscles can improve how high you jump.

Things You'll Need

• Mini trampoline
• Jump rope
• Stairs
• Chair

Instructions

1. 

   Jumping on a tampoline can strengthen your calf muscles.

   Use low impact options, such as a mini trampoline, to strengthen the calf muscles. Not only will the trampoline strengthen the calf muscles, it will also increase your vertical jump height the more you use it. Since the trampoline is springy, your body can adapt to the impact of the jump.

   Start your jumps on the trampoline slow and short at first. Gradually build up the height of your jumps. When you push off for a jump, push off with your toes to engage your calf muscles the most. Your trampoline routine should be as long as your body allows. Start slow at first and build up your jumping time. Thirty minutes is a good maximum time to aim for once you get accustomed to it.

2. 

   Jumping in water can build up calf muscles and improve jump height.

   Another low impact option is a swimming pool. The resistance from the water will strengthen the muscles all over the body. Practice jumping in the deep end of the pool at first. The deeper the water is, the easier it is to jump. Work your way to the shallow end of the pool, where there is less buoyancy. Walking in the pool is also a great way to build up calf muscles.

3. Perform calf raises to strengthen calf muscles. Stand with your feet shoulder-width apart, and hold onto a wall or a chair for support. Slowly raise up onto your toes. Hold that position for 1 to 2 seconds, then lower back down. Perform calf raises 15 to 20 times in one set.

4. 

   Jumping rope can build up calf muscles.

   Use a jump rope. The act of jumping rope will help to strengthen the calf muscles, and improve your vertical jump.

5. 

   Utilize stairs as much as you can.

   Climb stairs as much as possible. If you have the option to use the stairs, do it. Stair climbing is a great way to strengthen the muscles in the calf area.

6. Walk on your toes. When you walk on your toes, the calf muscles are always engaged and they will get stronger.

Tips & Warnings

• Always stretch your calf muscles after exercising them.

• If you experience any kind of pain or discomfort while performing the exercises, speak with your doctor.

References

• Georgia State University: Lower Body Strength Training Exercises
• University of Illinois: Achilles Tendinitis
• UK HealthCare: UK Center for Cartilage Repair and Restoration
• University of West Florida: Calf Exercises

Resources

• California State University: Efficacy of a Mini-trampoline Program for Improving the Vertical Jump
• University of Texas at Austin: Program Designed for Improvement in Vertical Jump Height ...
• University of Tulsa: Jump Performance