The vertical leap is a great indicator of all-around athletic talent and ability. An athlete who can jump high from a standing start is likely to have quickness, speed and power in addition to leaping ability. An athlete can easily figure out how to get an accurate measurement on his vertical leap.
Step 1
Take a pencil and put it in your dominant hand. Extend your hand over its head to its highest while you are standing with both feet flat on the ground. Make a mark on the wall at the highest point you can reach.
Step 2
Bend your knees into an athletic position. You are now prepared to spring up as high as you can go. Once you reach the top of your leap, take your pencil and draw another line on the wall.
Step 3
Get on a ladder and take a ruler with your. Measure the distance between the two marks. This distance is your vertical leap. The most explosive leapers and the best athletes will get a distance of close to 40 inches. A good athlete will exceed a 30-inch vertical leap. A leap under 20 inches is considered below average.
Step 4
Improve your vertical leap by building strength in your calf muscles, your thighs and your buttocks. Basketball players depend on their vertical leap to be able to play over the rim and to do this, many players will train with strengths shoes. These shoes have an over exaggerated front sole area and makes your leg muscles work harder.
Step 5
Add inches to your vertical leap by going on a running program. In order to build explosive power, combine distance running with sprinting. If you sprint two days a week and run two miles or more two days a week, you will build your leg strength and your explosive leaping power.
Tips and Warnings
- Do a lot of stretching of your legs -- and particularly your hamstring and groin muscles -- before you work out your leg muscles.
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