A program designed to increase your vertical leap will include strength-training, leg-power training and developing proper jumping technique. While the height you can jump is somewhat dependent on genetic factors, it is possible to significantly improve your abilities through training. At-home programs, if they include all three aspects, will be effective in providing results. All three of these programs are structured to increase in intensity as you move on to subsequent phases.
Jumpsoles
When you purchase the Jumpsoles program, you not only receive the training program, but you also receive Jumpsoles shoes, which the company refers to as the proprioceptor. This rubber apparatus straps onto your athletic shoes and you wear them while completing the training exercises. They force your calves to work even harder than you would without them. The workouts are structured to have a warm-up, dynamic mobility with specific targeted stretches, and then four exercise stations. Matt McHale, a popular blogger for ESPN, wrote about his success with the Jumpsoles program. The program costs $100, as of August 2010, and comes with the proprioceptors, a manual and a video.
The Jump Manual
The Jump Manual was put together by personal trainer Jacob Hiller, who has trained all levels of athletes. The program has been featured on ESPN. It comes with a workout chart, video library, nutrition plan, weight room alternative exercises and one-on-one training through email. The entire program is provided through ebooks, online videos and online program charts for you to download instantly. It requires access to weights. The program costs $67, as of August 2010, and comes with one month of free online coaching and access to its online forum.
Strength Training and Plyometrics
According to Kyle Brown of the National Strength and Conditioning Association, increases in vertical jump can be seen by combining both weights and plyometrics in the same workout. Superset the exercises so you complete on set of the strength-training exercise and then one set of the plyometrics exercise, and continue that pattern, moving back and forth between exercises until you complete all of the assigned sets. Pair squats with squat jumps, walking lunges with single leg jumps, step-ups with plyo lunges and calf raises with side to side vertical jumps. Complete three sets of 10 to 12 repetitions of each exercise. Train twice a week with 72 hours of rest in between workouts.
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