The vertical leap is a complex movement that requires action at multiple joints and the coordination of multiple major muscle groups. Athletes in sports such as basketball, volleyball and soccer often are interested in improving their vertical leaps to make their performances better.
Movement
The vertical leap begins with a preliminary downward movement in which you lower your body into a squat. Your hips, knees and ankles all flex together slightly, then immediately extend at the same time, causing you to travel directly upward and leave the ground.
Muscles
Major muscle groups around all three of the involved joints -- the ankles, knees and hips -- work together to create the movement of the vertical leap. The primary muscle groups involved are the glutes, the quadriceps and the calves. Your abdominals, lower back and hamstrings work to stabilize your body as you complete the vertical leap.
Vertical Leap Components
The glutes, quadriceps and calves must eccentrically contract as you complete the preliminary downward movement. This means that the muscles slowly lengthen, lowering you into a squat. This requires an adequate level of strength. As you rise out of the squat and into the jump, the three muscle groups must contract explosively, shortening quickly to generate enough power to launch you off the ground. This movement requires both strength and power.
Developing Strength
To develop strength in the glutes, quadriceps and calves, perform a strength-training workout two or three days per week. Effective exercises for these muscle groups include squats, walking lunges, step-ups and calf raises. For each exercise, perform three sets of 10 to 12 repetitions each. Allow your muscle groups 48 hours of rest between these workouts to adequately recover.
Developing Power
To develop power and thus improve your vertical leap, perform a plyometric, or leg power, workout two days a week. Effective plyometric exercises for these muscle groups include squat jumps, single-leg jumps, plyo lunges and side-to-side lateral jumps. To maximize results, complete each repetition as explosively as you can. For each exercise, complete three sets of 10 to 12 repetitions each. Allow 72 hours between plyometric workouts.
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