Improving your vertical leap can help your performance in nearly every sport. In sports like basketball and volleyball, jumping higher can help you make more decisive plays that can turn a game in your team's favor. Increasing vertical leap also can pay dividends in football, soccer, tennis and baseball. Additionally, an athlete who increases his vertical leap will likely become a more confident performer every time he steps on the field.
Hill Running
Running up and down hills can build up the calf muscles, which play a key role in gaining height on your vertical leap. Run 60 feet uphill as hard as you can and then run 60 feet downhill. Repeat this drill three times as fast as you can. Running uphill will build explosive strength, while running downhill will improve balance and technique. Throughout his career, Hall of Fame football player Jerry Rice ran hills before going to training camp every year. "I wanted to do whatever I could to get up as high as I could in jump ball situations," Rice said. "I came up with more than my share, and I credit running the hills with helping me jump higher and run faster."
Parachute Running
Attach a running parachute to your back to increase your leg strength, speed and power. Go to a football field or track and get ready to sprint 100 yards. As you take off, you will feel a significant pull on your back. Do not stop or turn around. Run as hard as you can, with the chute creating resistance. After finishing the race, turn around and sprint another 100 yards. However, when you get to the 50-yard mark, hit the release button on the harness. This will create a surge of speed as the parachute drops to the ground. This technique can also translate into improved leaping ability.
Single-Leg Jumps
Stand under a basketball backboard. Bend into a crouch and then jump up as explosively as you can. At the top of your leap, slap the backboard. When you come down, land on your dominant foot and then explosively jump off it again. Do this 10 times. Take a 30-second break and then do the same jumping routine off your opposite foot. The key to making this exercise effective is to go into a crouch when you land and then go up as hard and as high as you can.
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