A goal for many athletes is to improve their vertical leap. Most use plyometric exercises, but incorporating weight training can also enhance jumping power. This improves muscular endurance as well as muscular strength for achieving a higher vertical leap. Your technique is more important than the amount of weight you lift, so start with light weights and work up to heavier ones later.
Lunges
You can do lunges with or without barbells. Stand straight and step forward with your right leg, keeping your upper body straight, until your right knee is at a 90 degree angle. Then step back to the starting position and repeat with your other leg. If you are a beginner, do lunges without extra weight, then gradually add weight to the exercise.
Toe Raises
Toe raises really work your calf muscles, which help you achieve a higher vertical leap. Stand about six to 12 inches away from a wall, lift up on your toes and hold for five seconds. Return to the original position and do this exercise 20 times. Rest for 20 seconds between sets.
Knee Bend Jumps
Knee bend jumps help you practice launching for a vertical leap. Stand up straight and bend your knees so that your backside almost touches the floor. Once you are in the crouch position, jump up as quickly as possible. When landing, assume the crouch position and jump again. Do as many of these as possible to fatigue.
Strengthen Your Core
Many believe you only use your lower body to improve a vertical leap, but your core muscles are just as important. A strong core helps support the rest of your body. The classic crunch strengthens your abs and your back. To do this, lie on the floor and clasp your hands behind your head. Contract your abs and lift your shoulders about 6 inches off the floor. Lower your body to starting position and repeat 25 reps. Do three sets total.
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