A vertical leap can be improved with various exercises such as building leg muscles and performing plyometric movements. The vertical jump is valuable in sports such as basketball, volleyball and football. Many people believe that jumping ability is purely genetic; however, several factors can contribute to jumping height.
Vertical Jumps
The most obvious way to improve vertical jumping ability is to practice vertical jumps. Many athletes can perform vertical jumps based on their sport, such as rim jumping for basketball players. Proper form is essential for mastering the vertical leap and could increase jumping height as much as 3 inches. Keep your knees above your ankles, explode and land softly on the toes and push through your quads for power.
Depth Jumps
A depth jump, or shock jump, is performed by stepping off a box and then exploding upward immediately upon landing on the ground, notes DeFrancosTraining.com. Various box sizes will increase intensity when performing this plyometric exercise. When stepping off the box, the muscles are drastically stretched upon landing, which enables them to contract harder and faster when exploding upward. The goal of the depth jump is to spend the least amount of time on the ground as possible.
Plyo Lunges
Lunges challenge your legs, hips and core muscles which are all related to jumping ability. Plyo lunges combine explosive power into the movement to increase coordination and core stability when jumping. To perform a plyo lunge, start by splitting your legs into a lunge position. Lower yourself in a downward motion which will activate all the lower-body muscle groups. Explosively jump up and in midair switch leg positions, land softly and lower into a lunge position on the opposite side. Repeat for 15 to 20 repetitions.
Deep Squats
Performing deep squats will work all the muscles in your legs such as the quadriceps, hamstrings and calves. Building lean muscle mass in the legs will improve explosive power and increase vertical leap. To perform a deep squat, start by standing tall with your feet shoulder-width apart. Slowly bend at the knees while keeping your back straight, and crouch down as low as possible then slowly rise back up, notes InsideHoops.com. Repeat for 15 repetitions. Add more reps or weights to increase intensity.
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