There are many sports where vertical leap really comes into play. Some of the more obvious ones include basketball, volleyball and football, and to a lesser degree baseball, soccer and tennis. Being able to launch yourself in the air with ease and grace can transform you from a good player to a great player.
Step 1
Lift weights. In order to increase your leaping ability, you must develop more strength and power in your legs. This can be achieved by doing weight training exercises like squats, leg presses, hamstring curls and lunges.
Step 2
Work on your calf muscles. Your calves are really important for the final liftoff when you are leaping. Work them by doing calf raises on a step, wide-stance calf raises on the ground and also by doing farmers walks, which are done by walking across the gym floor on your tip toes while holding heavy dumbells.
Step 3
Perform some weighted plyometrics. Plyometrics are characterized by a shortening of a muscle followed by a fast explosive movement. An example of this would be a jump squat where you bend down into a squat, then explode out of it while jumping in the air. Doing these exercises while wearing added resistance in the form of a weighted vest or weighted strength suit can help increase your vertical leap. Some other examples of plyometric exercises include leaping lunges, stair hops, box jumps and depth jumps.
Step 4
Work your core. The muscles of the lower abs, upper abs, obliques and lower back make up the core. This area of the body is where a lot of power is being generated when it comes to leaping. Work this area with some exercises like crunches, medicine ball chops, kettlebell swings, side rotations and back hyperextensions.
Step 5
Become more flexible. If your muscles are tight, you are not going to be able to fully extend when you are leaping. This can be changed if you increase your flexibility. Pay particular attention to stretching your calves, hamstrings and quadriceps.
Tips and Warnings
- A good way to improve the flexibility of the whole body is by attending yoga classes.
Things You'll Need
- Steps
- Weighted vest
- Kettlebell
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