Athletes who want to compete more effectively, especially in a sport in which jumping is a main component such as basketball, can increase their effectiveness by increasing their vertical leaps. A vertical leap is measured by standing against a wall or other vertical surface. Stand flat-footed and reach as high as you can on the wall. The vertical distance from that point to the point you can touch the wall when you jump from your standing position is your vertical leap. Certain exercises can help you increase your vertical leap.
Step 1
Perform squats with weights. Squats are performed by lifting weights that are held above your shoulders and using your legs and lower body muscles to go from a squatting position to a standing position. Select a weight with which you can do at least 20 repetitions. It's important for all of these exercises to keep to a routine and do the exercises three or four times per week for a period of months. This will build up your strength and explosiveness.
Step 2
Do step-ups. These are performed by stepping up onto a box or other stable structure. Do as many as you can, performing them quickly so you'll increase your explosiveness. Note that doing all of these exercises one after the other will give your body a good workout and will help develop the strength and power needed to increase your vertical leap. As you develop strength, begin holding barbells while performing this exercise.
Step 3
Complete a series of lunges, which are performed by alternately stepping forward with one foot and touching your opposite knee to the ground. Hold barbells in your hands to increase your strength.
Step 4
Climb stairs. You can do this by running up and down stadium bleachers. Alternately, you can find a seldom-used staircase so you won't interrupt anyone and run up and down them. Use caution so that you don't fall and injure yourself.
Step 5
Use a jump rope. Jumping rope for 10 minutes will increase your quickness and strength.
Step 6
Practice jumping. You can hold barbells to increase your strength. Because jumping uses the identical muscles you use when measuring your vertical leap, this is a great exercise to target the right muscle groups.
Step 7
Do calf raises. Holding barbells or weight on your shoulder, lift yourself up onto your toes. These exercises strengthen your calf muscles.
Tips and Warnings
- Losing weight will also help your vertical leap.
- Stretch before exercising, or you could injure a muscle.
Things You'll Need
- Jump rope
- Barbells
- Weights
- Step-up box
- Stairs
References
- Jump Attack; Tim S. Grover; 2002
Member Comments