The vertical leap is one of those skills that is a very valuable asset to have in your arsenal of fitness abilities. This is especially the case when it comes to sports like basketball, football, soccer, volleyball and baseball. A large percentage of the time is spent leaping to catch, block, spike and rebound. There are many approaches that can be taken when it comes to increasing your vertical leap. The lessons involved can be learned in the gym, on the field and even out on the streets.
Step 1
Wear some heavy clothes. Adding resistance to your body during your daily activities can acclimate your body to a heavier weight. Then when you take this weight off, your body will still be programmed to believe that it is there. This can ultimately lead to better leaping ability. A simple way to do this is by wearing a weighted vest, ankle weights or a combination of the two.
Step 2
Add resistance to your workouts. The same principle of added resistance can also be applied to your workouts. If you wear a weighted vest while doing your normal exercises, this will put extra weight on your body, which can help increase your vertical leap.
Step 3
Train as you leap. Plyometrics are characterized by fast muscle contractions followed by a blasting-off motion. This is sport specific to leaping and can help to increase your abilities. Some examples of exercises are box jumps, stair hops, butt kicks, squat jumps and jumping rope.
Step 4
Strengthen the core. The core consists of the upper and lower abs, the obliques on the sides of the ribcage and the lower-back muscles. These muscles are very responsible for increasing your vertical leap because a lot of power is generated from them. Some exercises that can help strengthen them include crunches, medicine ball chops, leg lifts, side bends and hanging knee raises.
Step 5
Stretch it out. Flexibility is another important component of vertical leap. If your muscles and connective tissue are tight, you are going to have limited range of motion and not fully be able to extend your arms and legs. A good way to increase the flexibility of your whole body is by attending yoga classes.
Step 6
Strengthen your calf muscles. The calves are pivotal muscles in the final lift off the floor when you are leaping. They can be strengthened by doing calf raises, by walking on your tiptoes and by wearing jumpsoles.
Tips and Warnings
- Jumpsoles are devices that you wear over your regular shoes or sneakers. They elevate your heels off the floor causing you to contract your calf muscles to stay upright.
- If you wear ankle weights, be cognizant of any pain in your knees. If it should develop, stop using them immediately and strictly use the weighted vest instead.
Things You'll Need
- Weighted vest
- Ankle weights
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