Athletes most often rely on plyometric drills to help improve the vertical leap, but adding some weight training drills will further improve jumping power. Weight training can help improve your muscular endurance as well as your muscular strength, which enhances your jumping ability. Form is more important than load for these exercises, so start light and work up to heavier weights when you can do so and maintain proper technique.
Weighted Jumps
Use weight as you practice your jump movement, advises Mark Sias, national USA Gymnastics instructor. You can either use dumbbells or a medicine ball. You also can use a pair of light dumbbells that you hold onto as you simulate stepping up to a basketball rim, and then drop as you actually jump. Do just one set of five to 10 repetitions to gain a benefit. Jumping onto a box while holding weights is a third variation, according to Bodybuilding.com.
Weighted Toe Raises
Perform toe raises while holding weights. use small weights, from 5 to 10 lbs., for this exercise, advises Insidehoops.com. Also work your dorsi-flexors, which stabilize your lower leg and help with take-off force. Walk around on your heels and don't let the ball of your foot touch the ground. Do this until you feel the muscles burn. You need to do this in conjunction with toe raises because it develops the counter-balancing muscles. You are only as strong as these opposing muscles, so your weighted calf raises will have less effect if you leave the dorsi-flexors out, according to Sias.
Squats
Perform squats to improve your power. Technique is more important than a high amount of weight when doing this exercise, advises Bodybuilding.com. Place a barbell along your upper back, making sure it is not on your neck. Keep your knees directly over your feet as you squat with your back tight, chest out and a slight forward lean. Keep weight on your heels as you sink down. Stop when your thighs are parallel to the floor and push up, maintaining the weight on your heels.
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