Improving your jumping ability helps you perform better on the athletic field and assists your overall conditioning. To jump higher, you have to build strength in your calf muscles. Focused exercises will help you become a more explosive jumper.
Box Jumps
Place a 15-inch high box in the middle of the floor of a gymnasium or a room with a high ceiling. Stand to the left of the box and jump over it so you are on the right side. Jump back over it so you are back in the original position. Do 10 back-and-forth jumps and then stand behind the box and jump over it and then jump back to the starting point. Do 10 front-and-back jumps. Take a one-minute break and repeat the set.
Hill Running
Run hills to improve your leaping ability and your speed. Run 60 yards uphill and then run down the hill. Do this three times. Hall of Fame football player Jerry Rice followed this routine throughout his NFL career. "I always felt I had to make sure I could come up with the ball when I had to jump for it," Rice said. "I don't think I got out-leaped too many times in my career and running hills helped."
Calf Raises
Stand flat on the floor in the middle of the room. You do not want to put your hands on a wall for support. Rise up on your tiptoes and hold the position for two seconds. Return to the starting position. Do this 20 times, take a 30-second break and repeat the set. This will help build up explosive calf muscles.
Leg Press
The leg press will help you build explosive strength in your legs. Sit on the leg press and extend your legs. After setting the leg press at a light weight -- 50 to 60 lbs. -- press it 10 times at a quick pace. Take a 30-second break and repeat the set.
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