Vertical leap is an important component of athleticism. In basketball, the ability to jump higher than your opposition gives you a competitive advantage. An important indicator of athleticism, vertical leap is commonly used by coaches to evaluate players. Even if you only play recreationally, improving your vertical leap is a great way to build lower body power.
Step 1
Test your vertical leap to find your starting point. Stand next to a wall with a piece of chalk in your hand. Jump as high as you can, and mark the wall at the highest point of your jump. Use a tape measure to determine the height of your jump.
Step 2
Use squats to build lower body strength. Place a barbell in a squat rack at shoulder height. Step under the bar and lift it out of the rack on your shoulders. Take a few small steps back and stand with your feet a little more than shoulder-width apart. This stance is your start position. Squat as low as you can while keeping your back in a neutral position. Do not round or hunch your back. When you’ve squatted as low as you comfortably can, stand up, returning to the start position. Repeat the squat for four sets of 10, two days per week. Use a weight that you can squat at least 10 times, but not more than 15.
Step 3
Build explosive power with depth jumps. Stand on a platform about 12 to 24 inches off the floor. Keeping your head and chest up, hop off the platform onto the floor. Your feet should contact the floor together, at about shoulder-width apart. As your feet touch down, drop into a squat and immediately jump as high as you can. The momentum you build by jumping from the platform is stored in your muscles as elastic energy which is released as you jump. Depth jumps teach your muscles to apply more force, leading to higher jumps. Use depth jumps four times per week performing five sets of five repetitions.
Tips and Warnings
- Test your vertical leap every two weeks to make sure you are making progress.
Things You'll Need
- Tape measure
References
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
- "ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition"; Cedric X. Bryant and Daniel J. Green; 2003
Member Comments