Improving your vertical leap is essential to improving as an athlete in many sports. The ability to leap higher and faster gives you an edge in any activity that requires running or jumping. A vertical leap can be improved through a disciplined exercise and nutrition program.
Step 1
Design a 3-day-per-week vertical leap exercise program. Every vertical leap workout should be followed by 1 day of rest. At the end of the week, rest 2 days then start a new week. Rest is essential to healing the muscles needed for your vertical leap.
Step 2
Jog several laps then do light stretches to warm up. Vertical leap exercises are strenuous. You will hurt yourself if you try to perform them with "cold" legs.
Step 3
Use a variety of vertical leap exercises. The "no arm jump" requires you to place both hands on your head then jump until your knees hit your chest. The "lateral jump" requires you to leap left then right as high and as far as you can. The "rim jump" requires you to leap straight up to try to grab a basketball rim. The "alternating hop" requires you to lunge on one leg then hop up high with that leg and alternate. "Acceleration" is a running exercise that starts at 3/4 speed then increases to full speed and back to 3/4 speed again.
Step 4
Increase intensity as you progress. During the first 3 weeks of your vertical leap program, perform a single set of 10 to 15 reps of each exercise. For the next 3 weeks, add a set. Add a third set after that. For the alternating hop, leap for 30 yards. For accelerations, run the length of a football field. Increase the intensity but not the distance for these exercises.
Step 5
Eat well. Your leg muscles likely will be sore after every workout. Help them heal by consuming healthy protein immediately following the workout. Also avoid sweets, fried food and alcohol while training.
Step 6
Sleep well. This is essential to your recovery. Get at least 8 hours of sleep per night.
Tips and Warnings
- Dedicate yourself to a vertical leap improvement program that will last several months. You must train the fast-twitch muscles of your legs to launch you higher and faster into the air. This requires intense exercise, good nutrition and rest.
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