A vertical jump requires a combination of strength, explosive power, balance and agility. Training for more than just one of these elements is important for maximizing your leaping ability. Resistance bands help you increase leg strength and your ability to use them in the manner you'll need during a basketball or volleyball game, tennis match or track meet.
Step 1
Build muscle strength with resistance bands by using a high tension to increase resistance as you perform a variety of muscle-building exercises like squats, deadlifts, presses and lunges. Use the maximum tension you can move and perform sets of three to five repetitions, repeating each set during your workout three to five times.
Perform muscle-building workouts more than a month in advance of your expected competition, because you'll be working low-twitch muscle fibers with this type of exercise, using different movements than what you'll be using during competitive leaps.
Step 2
Decrease the resistance on your bands to less than half what you can do, and increase your repetitions per set to build muscular endurance. Use eight to 12 reps and perform three to five sets each workout. You'll be able to do work your legs longer this way, improving your stamina. Do these exercises beginning one month before your desired peak performance.
Step 3
Train your leg muscles to react quickly by doing explosive strength exercises. Explosive strength exercises have you move quickly in one direction, like a sprinter shooting out of the starting blocks at the beginning of a race. Try box squats, which have you start seated with your resistance bands restraining you from standing up. Jump straight off the box in one quick movement. Box jumps have you start with one leg on a knee-height box or bench, then push off with the raise leg, jumping as high as you can in the air. Perform six to eight reps of each.
Practice these exercises without resistance bands at first to make sure you are not seated or positioned in a way that will cause strain on your back or knees when you try them resisted.
Step 4
Train reactive, or plyometric strength in your legs by using coordinated up-and-down movements while resisted. You rarely jump from a standing position without bending your knees downward first, so practice this important muscle movement with exercises like the one-two-three jump. Tie a resistance cord or band around your waist and attach the other end to a wall, pole or other secure object. Take two large strides, then on the third step, bend your knees and jump as high in the air as you can. Jump as far forward and as high as you can. Alternate legs.
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