Lessons On How To Increase Your Vertical Leap & Speed

Increasing your vertical leap and speed can help your performance in all sports. A wide receiver in football wants to be able to leap over the defensive backs so he can come away with the ball and then run away from them. A basketball player who can leap over the defense has a chance for an uncontested shot and also may be able to get the rebounds. Soccer players are looking to outleap and outrun opponents as well. Exercises and drills can help athletes in both areas.

Step 1

Workout in jump soles to build the explosive muscles in your lower legs that help your speed and leaping ability. Jump soles attach to the front of your training shoes. Go to the local high school or college track and sprint 25 yard followed by walking 10 yards. Do this five times, take a one-minute break and do five more sets of 25-yards sprints followed by a 10-yard walk.

Step 2

Attach a running parachute to your back and then sprint 100 yards. The running parachute is worn like a back pack and as you take off from the starting line it unfurls and creates significant drag. As you work to overcome this resistance, your calf muscles become more explosive. After sprinting 100 yards twice with the chute on, get ready to run a third sprint. However, when you get to the 50-yard mark on the track, hit the release button on the chute. As it falls off, you will feel a surge of speed. This will help you get faster and jump higher.

Step 3

Run up hill to build strength in your legs that will help you run faster. A number of NFL players have been following this routine to help them perform better on the field. Two of the greatest players who did this were the late Walter Payton and Jerry Rice, who is viewed by many as the greatest wide receiver in the game's history. Rice believed his offseason hill-running regimen increased his speed, leaping ability and endurance. "I always felt like if I could catch the ball in stride and turn upfield it was going to be difficult for anyone to catch me," Rice said. "Running the hills helped me and also increased my confidence."

Step 4

Jump off one foot under a basketball backboard 10 times to build explosive leaping power. Jump off your right foot as high as you can and smack your hand off the back board. Do this 10 times consecutively. Then do the same exercise jumping off your left foot. This will help you leap higher and more explosively.