Improving A Vertical Leap Program

You have been playing basketball or volleyball and you notice that many of your teammates and competitors can "sky" when the ball is in the air. You have been working on your ability to get in the air and you have had limited results. You want to take your vertical leap program to the next level.

Step 1

Warm up properly by skipping rope. You want to give your legs every opportunity to prepare for signficant exercise and while you warm up you want the exercise to help you improve your vertical jump. Skipping rope does both. It will get you warmed up and it will used the calf muscles as well as your muscles in the ankle and upper foot. Start off by jumping rope for five minutes and work your way up to 12 minutes.

Step 2

Do lunges while holding 5-pound dumbbells in each hand. Place your right leg in front of your left and then bend your right knee and lean forward while keeping your left leg as straight as possible. Hold the position for a count of three and then repeat the lunge 10 times. Then do the same exercise with your left leg in front of your right for 10 more reps.

Step 3

Go to the basketball backboard while working with a teammate or a coach. Have your partner toss the basketball off the backboard. You will leap up and try to tip the ball into the hoop from the highest point you can reach. In order for this to be most effective, your partner must toss the ball quick enough that you don't get a chance to rest. You need to jump up and tip 10 basketballs in succession. Take a 30-second break and then repeat the set.

Step 4

Wear jumpsoles and do 10 box jumps. Jumpsoles are shoe-like devices that help isolate the most explosive calf muscles and work them out so you can increase your vertical jump. Set up a box at the 12-inch mark and jump from one side of the box to the other. Start off by making two consecutive jumps -- over and back -- without stopping. Work your way up to doing 10 consecutive box jumps.

Step 5

Run sprints at the local track or a football field. Sprinting builds the hip, thigh and calf muscles. Run a 60-yard sprint, gather yourself and then run two more 60-yard sprints without slowing downd. This will build explosive strength and help you jump highest even when you are fatigued.