Athletes who play sports such as volleyball, basketball and football have to be able to jump repetitively through the course of a game. A training practice to improve jumping power and height involves fast, explosive exercises called plyometrics or vertical training. By doing these exercises with a weighted vest, your body adapts to the added resistance. Then when the vest is taken off, you are able to leap higher with more efficiency.
Hill Running
Hill running is a type of vertical training that involves a high amount of calf muscle recruitment. The calves are muscles involved with plantar flexion. This is the motion of your toes pointing downward right before you leave the ground in a jump. To do hill running, strap on the vest, jog for five to 10 minutes at a light pace then run approximately 50 yards up hill. Turn around, jog back to the bottom and repeat. For a variation, perform hill running on a treadmill. In this case, alternate between running with the belt flat and on an incline. Alternate between running on the incline for 30 seconds and running flat for 60 seconds. Hill running will not only improve your jumping ability, but also your speed.
Power Step-ups
Power step-ups require a bench or a stack of aerobic steps. While wearing the vest, stand behind the platform with your right foot in the center and left foot behind you. In a fast motion, apply force into the step and forcefully lift yourself into the air. As you do this, quickly shift your foot position so your left foot lands on the step and your right foot lands on the floor behind you. Continue to alternate each foot in a fast, but controlled motion.
Jump Squats
Jump squats work your glutes, quadriceps, hamstrings and calves all at the same time. To do these, stand with your feet slightly wider than shoulder-width apart, lower yourself down until your thighs parallel the floor and jump straight into the air as high as possible. As you do this, raise your arms straight above your head. Land softly, lower back into a squat and repeat. The vest alone adds sufficient resistance with this exercise, but if you want to increase it even more, strap ankle weights to your lower legs.
Tuck Jumps
Tuck jumps are similar to jump squats in that they work the same muscles. To do these, stand with your feet shoulder-width apart and arms at your sides. Lower yourself into a slight squat, jump in the air as high as possible and pull your knees into your chest. As soon as you land, slightly lower yourself into another squat and repeat.
Split Lunge Jumps
The alternating split lunge is done with your legs in a staggered stance. After stepping forward with your right foot, lower your body by bending both knees. Once your right thigh parallels the floor and left knee is an inch above the floor, jump in the air and quickly shift your foot position so your left is now forward. Land softly, lower yourself again and jump back up. Alternate your leg position with every lunge jump.
Box Jumps
Box jumps require a wooden plyo box that is 18 to 24 inches high. While standing behind the box with your feet together, lower yourself down slightly and jump onto the box. Jump back off and immediately jump back on. Alternate jumping on and off the box.
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