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How to Inrease Your Vertical Jump

Vertical leap, a measure of how high you can jump, is an important factor in many sports, from explosive starts in track and football to reaching the rim in basketball. Vertical leap depends on several factors, but, ultimately, the strength of your lower leg muscles largely determines the vertical height of your jumping. Therefore, increasing your vertical leap requires integrating new leg exercises into your routine, targeting jumping muscles from the moment you begin warming up through your regular exercise.

Things You'll Need

  • Jump rope
  • Staircase
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Instructions

  1. Warming-Up

    • 1

      Jog lightly for about five minutes to begin.

    • 2

      Stretch completely, paying particular attention to your leg muscles.

    • 3

      Run up and down a flight of stairs. Repeat 20 to 30 times and then stretch again.

    • 4

      Jump rope. Holding your feet together, turn the rope with both hands quickly and jump rope for five to 10 minutes. Alternate the speed if you find you are getting too tired.

    • 5

      Stretch once you have finished warming up.

    Deep Knee Bends and Jumps

    • 6

      Stand with your feet together.

    • 7

      Bend down slowly from the knees, keeping your back straight and bringing your glutes as close to the ground as possible.

    • 8

      Return to original position. Repeat 15 to 30 times. Stop if you begin to feel pain.

    • 9

      Stand with your feet together as before and bend at the knees, keeping your back straight and bringing your bottom as close to the ground as your can. At the lowest point, jump up as high as you can. Land with your feet together, ready to bend and jump again.

    • 10

      Repeat 15 to 30 times. Increase the number of repetitions as your leg muscles continue to develop.

    Toe-Raises

    • 11

      Stand with your feet slightly apart.

    • 12

      Lift yourself by slowly and steadily standing on the tips of your toes. Hold the position for a few seconds.

    • 13

      Lower yourself back down. Like the upward movement, the downward movement should be slow and steady, so that you feel the muscles in the back of your legs tensing.

    • 14

      Repeat 15 to 30 times. Increase the number of repetitions as you feel that your leg muscles are becoming stronger. Once you can easily complete 30 repetitions, try the same exercise while holding weights in your hands (no heavier than 10 pounds).

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