A vertical leap, or jump, is a critical movement and skill for volleyball, basketball and other sports. Proper training to increase your vertical leap includes a combination of strength training and plyometrics. They provide increased strength with speed and power, which are essential for achieving a goal of an increased jump height. Training involves not only exercises for your legs but also for your abdomen, buttocks, back and shoulder muscles. Because plyometric training exercises place an increased demand on your muscles and joints, they are not recommended for beginner training programs
Leg Press
The leg press targets your thighs and buttocks, the primary muscles used for jumping. It is performed on a leg press machine, a horizontal machine that adds a power element to the workout. Lie on your back on the machine with your feet shoulder-width apart on the base towards the top of the base. Begin the exercise by bending your knees and bringing your hips towards your feet. Stop when your thighs are parallel to the base. Make sure your knees are in alignment with your ankles and not over your feet. Continue by using your thighs to extend your body back to starting position. To add a power element, make the return movement a jumping movement, extending your body and lifting it off of the base. Complete three sets of four to six repetitions, working up to 10 to 12 reps.
Bent-Knee Calf Raise
This exercise works your thighs, back, abdomen and calf muscles, which provide power to your jump. It is performed against a wall with or without dumbbells. Stand with your back against a wall, bending your knees and bringing your body about one-third of the way down. Place your feet about 2 feet in front of the wall, keeping your knees in alignment with your ankles. Contract your abdomen to keep your back straight. Extend your arms down at your sides, with the option of holding dumbbells in your hands to add weight. Begin the exercise by lifting your heels off of the floor while keeping your toes on the floor. Hold for up to 10 seconds and then slowly lower your heels to the starting position. Complete three sets of four to six repetitions.
Smith Machine Shoulder Press
This exercise works your shoulders and triceps, which helps you reach as you jump. Exercises on a Smith machine add a speed component to strength training. The barbell is connected to the frame, allowing you to release the bar as you exercise. With your knees bent and your feet flat on the floor, sit on a bench that has a back support facing the barbell. Bend your arms and place your hands more than shoulder-width apart on the barbell with an overhand grip. Contract your abdomen to avoid arching your back. Begin the exercise by pushing the barbell up until your arms are fully extended. Use a power movement, releasing the bar at the top of the movement. Catch the barbell and then slowly lower the barbell back down to the starting position. Complete three to four sets of four to six repetitions.
Crunches
Crunches target your abdominal muscles, which transfer power from your legs to your arms while you are jumping. Lie on your back with your knees bent at 45 degrees and with your arms bent, elbows out and hands placed behind your head. Begin the exercise by contracting your abdomen, lifting your upper body until your head and shoulders are off of the floor. For advanced training, add a lower-body lift by using your hips to pull your knees towards your chest. Hold. Then slowly lower your upper and lower body back to the starting position. Complete three to four sets of 10 to 12 repetitions.
References
- Sports Fitness Advisor: How to Increase Vertical Jump
- "Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Stronger Abs and Back"; Dean Brittenham & Greg Brittenham; 1997
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