Adding plyometric drills is an effective way to improve your vertical leap long-term. These moves are intense, and they should only be used if you are already physically fit. Some of the techniques you can use will provide immediate improvements, however. For best results, use a combination of techniques, add plyometrics to your training routine for long-term improvements, and improve your warm-up program and jumping techniques for game day benefits. Always wear well-fitted supportive shoes when working on your vertical leap to decrease your risk of injury.
Step 1
Warm up your muscles with brisk walking or light jogging before you begin. Jumping requires loose muscles, not only to achieve height, but to reduce your risk of injury. After five to 10 minutes, you should be warmed up enough to continue.
Step 2
Perform dynamic stretching. Dynamic stretching uses momentum to increase the depth of the stretch. Some examples of dynamic stretches include leg swings, swinging your leg from the hip, first forward and back and then side-to-side, and hip circles, where you bend the knee and raise the leg in front of you. Swing the knee around to the side and back down to stretch the hip flexors. Finally, perform a deep squat, where you bend as low into a squat position as possible, rising up with a jump, and then lowering yourself into a deep squat position again. Perform each stretch for 60 seconds at a time. Repeat as necessary for a five- to 10-minute warm-up.
Step 3
Focus on your target. Having a target to aim for increases vertical jumping height, according to research performed at Texas A&M University. Look at the box behind the rim as you leap in basketball, or visualize where you will make contact with the ball if you are aiming to spike the ball in volleyball.
Member Comments