If you regularly play basketball, volleyball, tennis or other sports where jumping height is crucial, a low vertical leap holds back your athletic potential. With the right strength-training, it's possible to build muscle to jump higher during a workout. The book "Aggressive Volleyball" says that training only marginally increases jump height. With strength-training, most players only see a 2- or 3-inch increase. This small increase is enough to make a difference in your athletic performance, but don't expect magic results after your vertical jump workouts. To jump higher in a workout, practice or game, you need to exercise your leg muscles. While a number of exercises work well, squats are the easiest strength-training exercise for beginners.
Step 1
Rest a weighted barbell over your shoulders, holding it on either side with your hands to prevent teetering. Don't lift more than 75 percent of your body weight. Before starting your exercise, the barbell shouldn't cause any back strain or excessive fatigue. If you feel strained under the weight of the barbell before beginning your squats, reduce the load.
Step 2
Align your toes with your knees. Pointing your feet outward or inward increases the risk of undue strain.
Step 3
Bend your knees, squatting to the floor. Imagine you are sitting on an invisible chair as you squat. Keep your back straight. You should be bending only at the knees.
Step 4
Hold your squatted position for about five seconds.
Step 5
Straighten our your knees until you are once again standing erect. Hold this position for five seconds, or longer if you need to catch your breath.
Step 6
Repeat Steps 1 through 5 for at least 20 reps each day. If you have the energy to do more reps, this will build leg muscle faster. With a daily squat regimen, you will naturally jump higher in workouts.
Things You'll Need
- Barbell
- Weights
References
- "Aggressive Volleyball"; Pete Waite; 2009
- "Physiological Aspects of Sport Training and Performance"; Jay Hoffman; 2002
- "Power Trip: A Guide to Weightlifting for Coaches, Athletes and Parents"; Don McCauley; 2010
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