A vertical leap workout plan involves a series of strenuous exercises followed by rest periods. The fast twitch muscles of your legs must be challenged and forced to grow. Once they are conditioned to improve your vertical leap, you will have a distinct advantage in athletic activities that require running and jumping.
Step 1
Allow yourself at least nine weeks to see significant improvement of your vertical leap. A good vertical leap workout plan requires you to ramp up your activity over time. Do not expect results overnight.
Step 2
Devote three days every week to your vertical leap workout plan. These should ideally be the same three days of the week. Routine breeds discipline. If you know you will be working on your vertical leap on Mondays, Wednesdays and Fridays, you are more likely to stick to the plan. Be sure to rest on the other days of the week.
Step 3
Warm up and stretch before beginning any vertical leap workout plan. You will be performing many sudden moves and could hurt yourself if you do not warm up. Jog a few laps and stretch for at least 10 minutes.
Step 4
Perform several different exercises every workout. Choose from the following: The rim jump entails trying to grab the rim of a basketball hoop. The no arm jump requires you to jump up and hit your knees to your chest while your hands are on your head. Do the lateral jump by jumping side to side as high and far as you can with both legs. Try the alternating hop by lunging forward on one leg and then hopping up with the leg and switch. Accelerations involve running at 3/4 speed then increase to full speed then back to 3/4 speed.
Step 5
Start slow. For the first three weeks do a single set of each exercise with 10 to 15 repetitions. Do two sets of each exercise for the following three weeks. Do three sets of each exercise for the final three weeks of the vertical leap workout plan. The only exceptions are for the alternating hop and accelerations. Do the alternating hop for 30 yards and increase intensity in subsequent weeks. Run accelerations for 100 yards and run faster in subsequent weeks.
Step 6
Recover well. This is just as important as doing the exercises. Your legs must heal after a hard vertical leap workout. Do not exercise them the next day. Be sure to get at least eight hours of sleep per night and eat well. Avoid junk food, alcohol and sweets. Eat plenty of lean protein, especially after your work out.
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