The vertical leap is an important skill in a variety of sports such as basketball and volleyball. Because jumping involves a number of different muscle systems working together, the best way to train to increase your vertical leap is by actually jumping. Like most strength training, you will see the greatest improvement if you practice the motion with resistance. In the case of leaping exercises, ankle weights provide an appropriate amount of resistance to strengthen your muscles. Ankle weights that you can add weight to or subtract weight from are best so that you can make your workout more intense as you get stronger.
Step 1
Attach your weights to both ankles. Use the same weight for both ankles even if you feel that you are stronger in one leg than the other.
Step 2
Stand with your feet flat on the floor about shoulder width apart. Slowly lift your heels from the ground and rise up on your toes. Hold the position on your tiptoes for a moment, and then slowly lower your heels back to the ground. Avoid rocking from heel to toe, but rather move in a slow, controlled motion. Repeat until you are fatigued.
Step 3
Hold each end of your jump rope in each hand. Let the middle of the jump rope hang toward the floor. Step over the jump rope so that it hangs behind you. Swing the jump rope over your head and commence jumping until you are fatigued.
Step 4
Stand with a box or other short obstruction on the floor on your right. The height of the box should be just short enough that you can barely hop over it. Jump laterally over the box and land with both feet at the same time on the other side. Immediately jump laterally back over the box and again land with both feet at the same time. Continue hopping over the box without rest until you are fatigued.
Step 5
Stand with a sturdy box in front of you. Bend your knees and, without straightening your legs completely, jump on top of the box and try to land on the balls of your feet. Keep your knees bent. Hold the position momentarily and then jump backward off the box and onto the floor. Again try to land on the balls of your feet while keeping your knees bent. Repeat until you are fatigued.
Tips and Warnings
- Move quickly from one exercise to the next. By the end, it is unlikely that you will be able to repeat an exercise many times, but that is OK. The goal is to reach complete muscle fatigue. Change the order of your jumping exercises each time to bring variety into your workout. Repeat your entire jump-training workout one to two times per week.
Things You'll Need
- Jump rope
- Sturdy box
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