According to Vern Gambetta, author of "Athletic Development" and director of Gambetta Sports Training Systems in Sarasota, Florida, the vertical leap or jump requires full range of motion and stability in all your joints, including your shoulders and spine. The vertical leap requires you to push against the ground with your legs and hips, and extend your ankles, knees and hips together during the jump. This is called a triple extension. This is an important skill in many sports, such as volleyball, basketball and gymnastics.
Wall Shoulder Press
Step 1
Sit on the floor with your back, shoulders and head against a wall. Place the soles of your feet together. Bring your heels close to your groin until you feel a stretch in your groin and inner thighs.
Step 2
Hold a broomstick about shoulder-distance apart in an overhand grip. Place the stick on top of your head with your arms bent at about 90 degrees. Press your knuckles and arms against the wall.
Step 3
Exhale and extend your arms above your head while holding the stick. Keep your arms and knuckles in contact with the wall. Reach as high as you can without moving your torso. Keep your lower back close to the wall.
Step 4
Hold the end position for two deep breaths, and lower the stick on top of your head. Repeat the exercise for 10 to 12 reps for three sets.
Deep Squats
Step 1
Place a yoga block in front of you, and stand with your legs shoulder-width apart with your feet pointing forward. Raise your arms above your head.
Step 2
Bend forward and press your hands on top of the yoga block. Hold the position for one deep breath.
Step 3
Lower your hips into a deep squat position while pressing on the yoga block. Keep your knees and feet pointing forward. Press your knees against your elbows and push your elbows against your knees at the same time to create balance. Hold this position for three deep breaths.
Step 4
Raise your arms above your head with your palms facing each other. Exhale and stand back up with a straight back. Repeat the exercise five to six times three times a day.
Squat Jump
Step 1
Stand with your legs hip-width apart with your feet pointing forward.
Step 2
Bend your hips and legs together, and swing your arms back. Push against the ground and jump as high as you can. Swing your arms above your head at the same time.
Step 3
Land in the same position as you had started, and bend your hips and knees when you land, softening the impact. Repeat the exercise six to 10 times for three to four sets. Rest for one minute between sets.
Tips and Warnings
- For the deep squat exercise, if you cannot squat deep, use a 3-foot long half foam roll as a heel support that helps you squat deeper. When you become familiar with the movement pattern, remove the heel support. Stretch your calves before doing the deep squat will also help.
- Do not do these exercise if you have pain or other limitations that can cause injury. If you have pain, go see a medical professional for treatment and diagnosis. Otherwise, work with a qualified fitness professional who understands your goals and can customize a conditioning program to improve your vertical leap.
Things You'll Need
- Broomstick
- Yoga block
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Athletic Development"; Vern Gambetta; 2006
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