To increase your vertical leap, whether it is for volleyball, basketball or track and field, you need to practice more than just jumping up straight. While this will certainly help, strengthening your other leg muscles will help increase the power of your legs. Warm-ups, stretches and exercises that focus on the calves, glutes, hamstrings and quads will help you to increase your vertical leap.
Squats
Squats help to strengthen the glutes and hamstrings. The common squat is done by standing with your feet hip-width apart. Squat down until your thighs are parallel with the floor. Return to the original position and repeat three to eight times. A split squat is a single leg squat. Begin by standing with your feet hip-width apart. Step forward in a long lunge. Lower your back leg until your knee touches the floor and explode back up to the starting position. Repeat five to 10 times. For a variation, you can hold a dumbbell in each hand or use a barbell on your back.
Jumps
A paused jump squat begins by performing the common squat. When you have lowered yourself so your thighs are parallel with the floor, hold for three seconds and jump as high as possible. This works the glutes, calves and hamstrings. Repeat this five to 10 times. An on-box jump requires a platform adjusted for a height you are comfortable with. Stand in front it and jump onto it. You then can either jump onto a lower platform, bending your legs as little as possible, or onto a higher platform, bending your legs as much as possible. Repeat three to eight times.
Toe Raises
Stand squarely and slowly rise up on your toes. Lower back onto your feet slowly and steadily and repeat 30 to 50 times. You also do this exercise holding free weights. Start with 5 or 10 lbs. in each hand and gradually increase the weight when you are comfortable. Another variation of toe raises is to stand on the edge of a stair with your heels hanging off. Balance on your toes and the balls of your feet. Slowly lower your heels and then rise up on your toes. Repeat this 30 to 50 times. You can use free weights for this variation as well.
Stretches
A research study posted on Wichita State University's website found that dynamic stretching had a positive effect on vertical leap performance. The following exercises are dynamic stretches. To perform the straight leg march, stand and lift your leg straight in front of your body while swinging the opposite arm once. Put your heel back down to the ground as you step forward and repeat this move with your other leg and arm. Begin the straight leg skip by standing and lifting your leg straight out in front of you while swinging your opposite arm forward once. Put your heel back down to the ground and hop, and move your body forward as your other leg swings forward, also straight. Do 15 repetitions per leg for all of these exercises.
References
- Wichita State University: Static vs. Dynamic Stretching on Vertical Jump and Standing Long Jump
- Body Building: The Best Exercises for Developing Speed and Vertical Jump
- Inside Hoops: Jump Higher -- Vertical Leap Exercises
- Core Performance: Core Knowledge: Pillar March -- Straight Leg Linear
- Core Performance: Core Knowledge: Straight Leg Skip
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