Improving one's vertical leap is a great goal for any athlete. Being able to jump higher than your competition gives an obvious advantage in sports like basketball, volleyball and football, but it also helps in baseball, soccer and tennis. How high a person can jump is often a strong indicator of an individual's overall athletic ability.
Step 1
Understand that sprinting requires use of the explosive muscles in the calf, upper thigh and buttocks. These are the same muscles used in vertical leaping. As a result, using sprinting and speed training to get stronger and more height in your vertical leap makes sense. Start off by running a series of 60-yard warm-ups on the football field or track. Run 60 yards at medium speed, take a 20-second break and do it again. Run another set of two 60-yard warm-ups and you should be ready to sprint hard.
Step 2
Run two 40-yard dashes at top speed in succession. Again, these are best run on the football field or the running track. Start from a sprinter's position or with one hand on the ground and explode out of your stance when the starter gives you the signal. This will help develop the most explosive muscles in your calf.
Step 3
Run two 100-yard dashes back-to-back. This should be a full effort sprint on the football field or running track. It is especially effective on the grass football field because it gives more than the track and it requires more effort. This is outstanding workout for your calf and upper thigh muscles.
Step 4
Running quarter miles is a great way to build both vertical leap and speed. Normally, the 440-yard run is considered one of the hardest races in track and field because the runner is supposed to sprint the entire distance. When attempting to improve one's vertical leap, run the quarter-mile at about 3/4 speed. You should be pushing yourself, but you should have enough gas in the tank to run another quarter mile after a 30-second break.
Step 5
Push yourself hardest at the end of your speed training regimen. While on the football field, run from the goal line to the 25-yard line and back, run to the 50-yard line and back to the goal line, run 75 yards and back to the goal line and then run to the opposite goal line and back. This grueling exercise will help increase your strength, stamina and overall conditioning of the muscles that allow you to get height on your vertical leap and your speed.
Tips and Warnings
- Cut out excess red meat and fat from your diet if you want to improve your vertical leap.
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