Workouts For Improving Your Vertical Leap

An excellent vertical leap is indicative of overall athletic ability and talent. Athletes who can jump high usually have good speed, quickness and agility. Being able to jump high in the air is very important in basketball, volleyball and football, but it is also important in tennis, soccer and baseball. Athletes can improve their vertical leap with workouts and exercises.

Step 1

Start your workout by jumping rope. This may be a child's game, but it is also an excellent workout for your calf muscles, your hips and your thighs. Start off by jumping rope for five minutes at a time and gradually work your way up to a 12-to-15 minute work out.

Step 2

Toe raises will provide an excellent workout for your calf muscles. Those muscles are the most important when it comes to producing height on the vertical leap. Doing toe raises help give the calf muscles explosive power. Stand away from the wall and lift up on your toes and hold it for a count of four. Return to the original position and then repeat the exercise 15 times. Take a 30-second break and repeat the set. Do this every day.

Step 3

Do deep knee bends to work out your thigh and buttocks muscles along with the calf muscles. Stand up straight with your hands on your hips. Bend down at the knees until you are in a baseball catcher's stance. Do this 12 times and repeat the set. Do this every day.

Step 4

Build up your core muscles to help your vertical leap. Sit on an exercise ball and find your balance point. Curl 5-pound dumbbells alternately. Start with your right arm and then your left. Do 10 with each arm, take a 30-second break and then do another set.

Step 5

Build up your legs by running sprints. Go to a local track or football field and run a 60-yard sprint. Get back into a starting position and run another 60 yards at top speed. Do it one more time so you have run three straight 60-yard sprints. Take two-minute break and then do it again to build explosive power in your legs.