Being able to jump high is a signature ability with sports like football, basketball, baseball and volleyball. Whenever you want to improve at something fast, it takes hard work and discipline. The fastest way to improve your vertical jump is to take a multi-pronged approach with exercise. Even though your legs are technically doing the jumping, there is more of the body involved than you think.
Step 1
Increase the strength in your legs by doing weight training exercises. The glutes, quadriceps and hamstrings are the large leg muscles involved with jumping. Strengthen them by doing exercises like squats, lunges, leg presses, stiff leg deadlifts and step-ups. Use the heaviest weights you can handle with your exercises to ensure you build maximal strength.
Step 2
Perform plyometric training to simulate jumping. Plyometrics involve a slow lengthening phase of a muscle followed quickly with a shortening phase. The end result is an explosive movement that creates power and strength at the same time. Add plyometrics to your workouts to simulate a sports-specific situation. Box jumps, lateral hops, squat jumps, bounding, leaping lunges and tuck jumps are popular plyometric exercises.
Step 3
Wear added resistance with your exercises. Weighted vests, ankle weights and wrist weights make your body heavier when you are doing your exercises. Your body adapts to this extra weight, then when you take it off, you will be able to jump higher. Wear the added resistance during your normal daily activities as well.
Step 4
Jump rope and run up hills to work your calves. The calf muscles are the last to contract right before you leave the ground and they give you the lift-off that you need to leap. Work them by jumping rope and either running or walking briskly up hills. This will also improve your muscular endurance for the times when you have to jump repetitively in games.
Step 5
Execute core strength exercises. A lot of jumping power comes from the core. Do exercises for your stomach and lower back to strengthen this area. Perform exercises such as reverse crunches, bicycle maneuvers, stability ball crunches, planks and alternating arm and leg raises.
Step 6
Attend yoga classes to improve your flexibility. Flexible muscles and connective tissue will allow you to jump more efficiently and with better range of motion. Invest in a DVD for home use if you do not have yoga classes available.
Things You'll Need
- Free weights
- Ankle weights
- Weighted vest
- Wrist weights
- Jump rope
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