The equipment normally used for improving vertical leap is dumbbells, barbells, weighted vests, jump ropes and training tools called plyo boxes. Plyo boxes have a square platform with straight or angled supports underneath. If you lack these tools, you do not lack the ability to improve your leaping ability. The important thing is that you strengthen your legs with plyometric exercises. Plyometrics improve your power output, they simulate a sport-specific situation and they are done in an explosive manner.
Step 1
Stand with your feet shoulder-width apart to do squat jumps. Lower your body down by bending your knees and stop when your thighs parallel the floor. Jump in the air as high as possible and reach your hands above your head. Repeat for 10 to 12 repetitions. Keep your core tight and back straight throughout.
Step 2
Execute a set of lunge jumps. Stand with your feet in a staggered position and lower yourself down by bending your knees. Stop when your front thigh parallels the floor and back knee is an inch above the floor. Leap into the air as high as possible and switch your foot position. Land softly, lower yourself again and jump back up. Keep jumping back and forth in a fast, but controlled motion until you've done 10 reps with each leg.
Step 3
Position your hands across your chest or behind your head to do tuck jumps. Stand with your feet shoulder-width apart and lower yourself into a squat. Jump in the air as high as possible and tuck your knees into your chest. Land softly on your feet and repeat for 10 to 12 repetitions.
Step 4
Place your feet hip-width apart to do ankle hops. Keep your legs straight and hop into the air by forcefully pushing off the floor on your toes. Repeat for 10 to 12 repetitions.
Step 5
Jump forward to do frog hops. Stand with your feet shoulder-width apart and lower yourself into a squat. Move your arms behind your body and jump in the air in a forward motion. Lift your arms straight in the air as you do this and land softly on your feet. Lower yourself into another squat and repeat for 10 to 12 repetitions.
Step 6
Hop forward on each foot to do bounding. Jog for five to 10 steps then leap off your right foot as high and far forward as possible. Land on your left foot and repeat. Continue to bound until you've done 10 to 12 reps with each leg.
Step 7
Lie flat on your back to do v-ups to strengthen your abs. Extend your arms behind your head and place your palms up. Lift your arms and legs together and balance on your butt as you try to touch your hands to your toes. Squeeze your abs forcefully, lower yourself back down and repeat for 15 to 20 repetitions. Abdominal strength is important for generating power when you leap.
Tips and Warnings
- Perform three to four sets of each exercise and work out every three days. Stretch your muscles to keep them lengthened and to prevent injury. Attend yoga classes twice a week or get a DVD for home use. By stretching your muscles, you will be able to improve your range of motion and prevent injury.
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