Basketball, volleyball and soccer players all need to develop a powerful vertical leap. The ability to out-jump an opponent can be important in the eventual outcome of a hotly contested game or match. While your vertical leaping ability is, in part, the result of genetic factors, you can perform a number of exercises in the weight room that will help you jump higher.
Barbell Squat Jumps
Barbell squat jumps expose your jumping muscles to a significant overload, which will transfer for increased vertical jumping ability. Place and hold a barbell across the backs of your shoulders, then stand with your feet hip-width apart. Push your hips back and bend your knees until your thighs are parallel to the floor. From this position, explosively jump into the air as high as you can. Land on the balls of your feet and bend your knees to absorb the impact. Descend into another squat and repeat. Because this is a high-impact exercise, wear shoes that are supportive and cushioned to reduce your risk of injury.
Box Jumps
This jumping exercise develops explosive power in your legs. Stand 18 inches in front of a sturdy platform. The height of the platform depends on your jumping ability, but it should be high enough to provide a sufficient challenge. With your feet hip-width apart, bend your knees and descend into a quarter-depth squat while simultaneously swinging your arms behind you. Swing your arms forward and jump on top of the platform. Immediately jump back down to the floor, then leap again. Continue jumping until you begin to fatigue. Gradually increase the height of the box as your jumping ability increases.
Barbell Power Cleans
Barbell power cleans are a traditional exercise to improve whole body strength and power for jumping. Place a barbell on the floor and stand so that your toes are beneath it and your shins are touching the bar. With your feet hip-width apart, bend and grasp the bar just outside of your legs. From this position and keeping your arms straight, drive with your legs and quickly stand up. Begin to pull with your arms as the weight approaches your hips. Continue pulling until the bar is level with your upper chest. Snap your wrists and elbows forward and catch the bar across the front of your shoulders. Lower the bar back to the floor and repeat.
Ankle Jumps
Your calf muscles are important in jumping and can be developed by performing ankle jumps. Commonly a body weight exercise, you also can perform this exercise while holding dumbbells or wearing a weighted vest. Stand with your feet together and your hands by your sides. Avoid using your knees and big thigh muscles, and jump by focusing on your ankles. Keep your heels off the floor throughout this exercise and jump as high as you can. Try to minimize ground contact and imagine the floor is hot to make this exercise as effective as possible.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
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