A higher vertical leap can equal enhanced performance in many sports. Basketball players with high vertical leaps give themselves better chances at grabbing rebounds and at blocking opponents' shots. Football players can catch or deflect more passes if they can jump higher. Soccer goalies can cover more of the goal and prevent goals from being scored. Increasing vertical leap by 40 inches from a standing position requires consistent and difficult training which carries a risk for injury.
Increase Your Vertical Leap
Step 1
Warm up your muscles before exercise by stretching and starting a light jog.
Step 2
Use plyometrics to get better at jumping. According to Bodybuilding.com, plyometrics are exercises that work on speed, quickness and power at the same time. Repeatedly leaping onto a raised object is a plyometric exercise that can increase your vertical leap by 40 inches.
Step 3
Raise up onto the tips of your toes and lower them in an exercise known as "toe raises." According to InsideHoops.com, you should stand regularly and rise up before slowly lowering back down. Do 30 to 50 repetitions.
Step 4
Lift weights, focusing on your leg muscles. Bodybuilding.com states that power cleans help with increasing your vertical leap. Start power cleans by squatting down and slowly lifting a barbell as you straighten your back. When you are completely upright, make a powerful motion to get your forearms under the bar.
Step 5
Jump rope for enhanced conditioning, which will enable you to do more when training to get a better vertical leap.
Tips and Warnings
- Isolate your calves and hamstrings when engaging in strength training. Measure how high you leap every day and mark the heights to see if you are improving.
- Working out too much can cause fatigue and lead to injuries.
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