Improving your vertical leap can help your performance in competitive sports. Basketball and volleyball players have a great need to leap higher in order to become dominant in their respective sports. Football and soccer players who can leap higher also have an opportunity to have a greater impact. Vertical leap is an indicator of physical fitness and athletic ability. Improving your vertical leap can help you become a better athlete and improve your confidence.
Two-Foot Jumps
Step 1
Stand under the backboard in the gym. Bend your knees and jump up as high as you can.
Step 2
Extend your arm as high as it will go. Smack the backboard at the top of your leap.
Step 3
Land with bent knee and go into a crouch.
Step 4
Jump up as high as you can go without stopping.
Step 5
Do this 15 times, take a one-minute break and then repeat the set.
Hill Running
Step 1
Run up hills to build your leg strength. Start at the bottom of the hill and sprint straight up.
Step 2
Run for 60 feet up the hill. You will feel a tension in the calf muscles and hamstrings.
Step 3
Turn around and run down the hill. Running up the hill will build power and strength in your calf muscles. Running down the hill will help you gain balance and quickness.
Jump Soles
Step 1
Put jump soles on the front of your athletic shoes. Jump soles isolate the muscles in the calves, which are largely responsible for vertical jump.
Step 2
Go to the local track and sprint 20 yards in your jump soles.
Step 3
Walk 20 yards after you finish your 20-yard sprint. Sprint 20 more yards and follow that with another 20-yard walk. Do five sets of 20-yard sprint and walk combinations. Take a one-minute break and repeat the sprint.
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