Many athletes in competitive sports want to increase their vertical leap. Being able to jump higher is very important in basketball, track and field, and volleyball, and can also be beneficial in soccer, baseball and football. Your calf muscles are largely responsible for your vertical leap, so building those muscles will help you increase your ability to leap high in the air.
Step 1
Do toe raises to build strength and explosive power in your calf muscles. Stand in the middle of the floor and raise up on your tip toes. Hold the lift for a count of two. Return to the starting position. Do this 20 times, take a 30-second break, and repeat the set.
Step 2
Put on a pair of jump soles and head to the running track at your local high school or college. Measure off 80 yards on the track and divide it in 10-yard portions. Sprint 10 yards in your jump soles and then walk the next 10 yards. Follow this pattern for the remaining 60 yards. Take a 30-second break after completing the 80 yards and then repeat the set.
Step 3
Go back to the track with your jump soles on. Do the standing broad jump, and after you land, continue to jump forward. By making continuous jumps while wearing your jump soles, you will build strength and explosive power in your calf muscle. Make at least five jumps--one after another--before taking a break. Go back to the starting point and repeat the set.
Step 4
Do the lunge exercise to build explosive leaping power. Hold 5-pound dumbbells in each hand. Stand up straight and then take a step with your right foot and bend your right knee until it is bent at a 90-degree angle. Return back to the starting position and do this same movement with your left leg. Do 10 lunges with each leg, take a 30-second break, and repeat the set.
Things You'll Need
- Jump soles
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