Improving your speed, lower-body elasticity and explosive power is key to increasing your vertical leap. Incorporating exercises like the ones listed here into your training program will work on all of these aspects and help your vertical leap reach new heights.
Tuck Jumps
Begin standing with your feet shoulder-width apart. Swing arms back while bending at the knees. Then, swing your arms forward and up above your head as you jump straight up into the air. Tuck knees up to your chest and tuck your feet up under your hips. Land with knees soft to absorb the force.
Broad Jumps
Stand with your feet shoulder-width apart as you bend your knees and swing your arms, jumping forward as far as possible. Bring your legs quickly under you, swinging them forward to gain forward propulsion. Focus on leaping forward rather than falling back.
Bunny Hops
Although not very tough-sounding, bunny hops help increase elasticity in your ankles which play a huge role in your vertical leap. To perform the bunny hop, keep your ankles together and perform small, quick jumps forward.
Power Skipping
Power skipping is not about tip-toeing through the tulips; rather, you will incorporate all you know about skipping and amp it up. As you skip, swing your knees and arms as hard as possible, which will increase both your skipping distance and height with every aggressive swing.
Walking Lunge Jumps
Begin by taking one giant step forward with one leg and lowering your body down, keeping your knee stacked directly over your ankle. Push through your leading leg, raising yourself up while simultaneously swinging your back leg forward and propelling you into a forward leap. Once landed, take a step forward with the next leg and go through the motions again, lunging and leaping forward.
Jumping Jacks
Good old P.E.-style jumping jacks are great for developing power and quickness in your lower body. Keep your arms straight throughout the exercise and concentrate on jumping high and moving quickly through the movements.
One-Legged Box Jumps
Utilize a sturdy 18- to 24-inch box that can support your body weight for this exercise. Begin standing behind the box with one foot resting on top of the box. Quickly push off the box, propelling yourself straight up into a vertical leap. Use your arms to further power you upward, increasing your air time.
Standing High Jumps
Stand behind a barrier or hurdle raised to a height between knee and mid-thigh level. Swing your arms and bend your knees and propel your body with explosive power up and over the obstacle, tucking your knees up into your chest and swinging your feet forward over the barrier.
Pike Jumps
Begin standing with your feet shoulder-width apart. Swing arms back while bending at the knees into a semi-squat position. Swing your arms forward and up above your head as you jump straight into the air. Straighten your legs, raising them perpendicular to the ground while in mid-air. Land with knees soft to absorb the force.
Vertical Jumps
If you want to improve your vertical leap, it is best to practice just that. Begin with your feet shoulder-width apart. Lower your body down into a full squat position while swinging your arms back and down. In time with your arm swing, jump straight up in the air with explosive power. Reach your arms up, reaching as high as you can.
References
- "Total Training for Young Champions"; Tudor Bompa; 2000
- "Training for Speed, Agility, and Quickness"; Lee Brown and Vance Ferrigno; 2005
- "High-Powered Plyometrics"; James Radcliffe; 1999
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