Simple Ways To Increase Your Vertical Leap

Increasing your vertical leap is almost a necessity when playing competitive sports like basketball, volleyball and soccer. However, no matter what sport you play or whatever athletic activity you choose to participate in, improving your ability to jump will help you perform better. The vertical leap is a function of quickness, strength, coordination and overall athleticism.

Step 1

Do deep knee bends. Put your hands on your waist and keeping them there. This may make it a bit difficult to find your balance point but it will be more effective in the long run. Squat down until you are in a baseball catcher's position. Raise yourself up to a standing position. Do this exercise 10 times, take a 30-second break and repeat the set.

Step 2

Try a squat thrust to increase overall power in your legs. Start out in a standing position. On the count of one, put your hands and feet on the floor so the back of your body is raised to an upside down "V" position. On the count of two, extend your hands and feet so you are in the push-up position. On the count of three, return to the upside down "V" position and return to the standing position on the count of four. Repeat this exercise 15 times.

Step 3

Jump rope for 10 minutes at a time three or four times a day. This activity increases overall power and explosiveness in the legs as well as all-around coordination. You will build up lactic acid in your calf muscles as well as your thighs, but if you are rigorous in your effort you will feel less of a burn each time you jump rope.

Step 4

Stand on the ground and do heel raises. Stand in the middle of the room and push on your toes so that your heels are completely off the ground. Hold this position for a count of three and then bring your heels down. Repeat this exercise 10 times, take a 30-second break and then do another set.

Step 5

Do stomach crunches to build strength in your core. Much of your power and explosiveness comes from this area. Lay down on the ground and bend your knees up as high as you can get them. Put your hands behind your head and then lift your shoulders off the ground about 10 to 12 inches. Return to your original position. Do 20 to 25 crunches, take a 45-second break and then do the set again.