Vertical leap--the ability to jump straight up into the air--is a talent that is useful in some types of sports, including basketball and the high jump in track. Some people are naturally able to jump higher than others, but this is a skill you can develop through hard work. If you can't jump very high, you can improve your vertical leap by performing a series of exercises that strengthen your legs and core body muscles.
Warm Up First
Warming up is an important part of any workout, and should precede exercises to help you increase your vertical leap. Warming up loosens your muscles to prevent strains and pulls, and can encompass almost any type of aerobic activity. InsideHoops.com suggests running up and down stairs or jumping rope for a few minutes before starting your exercise routine. Jumping rope itself, not just as a warm-up activity, can improve your jumping height. Try to jump rope and do other vertical leap exercises four or five times weekly to avoid exhausting your leg muscles.
Start With Your Toes
Toe and calf raises strengthen your lower legs to help you achieve optimum height when you leap. You can do toe raises while standing on any flat surface. Lift yourself up to stand on the tips of your toes, hold for a couple of seconds, and lower yourself back down so your feet are flat on the floor. InsideHoops.com recommends 30 to 50 repetitions of toe raises, several times a week. Calf raises are a similar exercise, and can be done using a staircase to give you a better stretch. Start with your toes on the stairs and your heels hanging off of the step, but level. Raise yourself up onto your toes, holding on to the bannister for support, and back to the neutral position. You can also bring your heels down below the stair to stretch your calves. Aim for three sets of 10 calf raises.
Work Your Core
You use more than just your leg muscles when you jump; a strong core can improve your vertical leap by lending support to the rest of your body. Stomach crunches strengthen both your abdominal muscles and your back. Lie on the floor on your back. Tighten your abs and lift your shoulders off the floor while keeping your back straight. Spread out your sets of stomach crunches throughout the day to avoid tiring, but try to fit in about 20 minutes of crunching per day.
Lunges and Bends
Lunges and bends increase the range of motion of your knees, loosen your back and leg muscles and help you to achieve a quick launch for your vertical leap. Begin from a standing position for a lunge, and step out in front of you with one foot, making sure to step down first with your heel. Your knee should form a right angle, and should be positioned just over your toes. Step back up to a standing position and repeat the exercise with your other leg. Thehoopdoctors.com explains that you can add hand weights to your lunges, if desired. Deep knee bend jumps give you practice launching, which is a crucial part of a vertical jump. Stand up with your back straight, and fairly quickly bend from your knees so that you end up in a crouch, with your backside almost touching the floor. As soon as you have achieved the crouch position, jump up as quickly as you can. When you land on the floor again, immediately assume the crouch and jump again. Do as many deep knee bend jumps as you can before tiring, trying to increase the number each day.
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