How To Improve Your Vertical Leap For Free

Improving your ability to jump high can lead to greater success in sports and improvement in overall conditioning. Vertical leap is most often associated with sports like basketball, volleyball, soccer and football and it is usually associated with excellent athletic ability. Jumping higher will help most athletes compete better.

Step 1

Do heel raises in order to increase strength and power in your calf muscles. Stand with your feet flat on the ground and press up so that your heels are 3 or 4 inches off the ground. Hold that position for three seconds and return to your original position. Repeat the exercise 10 times, take a 30-second break and do another set.

Step 2

Jump rope for three to four minutes at a time. This aerobic exercise is great for your endurance but it will also build strength and power in your calf muscles. The more you do this exercise the longer you will be able to do it in the future. Try to build up to six or seven minutes of rope jumping.

Step 3

Do deep-knee bends every other day. Put your hands on your hips, bend down into a catcher's squat, and come back up. Do this exercise 15 times, take a 30-second break and do another set. This will build strength and power in your calf muscles and your thighs.

Step 4

Build up your core muscles by doing stomach crunches. If you build your core strength, you will also get stronger in your buttock muscles and this will help you get more height on your jump. Lie on your back and bend your knees up. Pick your head up about 6 inches and then return to your original position. Do 30 crunches and try to build up to 50 within 10 days.

Step 5

Do sprinting exercises to build strength and quickness in your explosive calf muscles. If you are running outdoors, run at least three 60-yard dashes. If you are running inside on a basketball court, run from the near baseline to the far baseline and back at full speed. Take a break and then repeat the sprint.