There are many exercises you can use to improve your vertical leap. Improving your vertical leap is not just a matter of training hard, but also of careful exercise selection. A combination of heavy resistance training, improvements in technique and plyometric exercises can send your jumping ability to undreamed-of heights. Consult your physician before beginning any diet or exercise program.
Barbell Squats
The squat is not only a basic leg strengthening exercise; it can directly contribute to your ability to jump. Squatting doesn' just strengthen the primary muscles used in the vertical leap; it can strengthen connective tissue as well. While there is a direct correlation between the strength of your legs and your ability to jump, you need to slowly increase your squat weight to avoid injury, as you must never compromise good technique. After your technique develops and you are comfortable squatting more than your body weight, you can work at accelerating lighter weights while squatting to improve your ability to jump. A program of squatting with various repetition and set schemes can be performed three times a week.
Training Volume
You cannot just spend all day jumping and hope to improve; you need to build your tolerance for training volume. Sled dragging is an excellent way to do this, as the action of pulling a sled will strengthen your legs without significantly fatiguing you. Sled dragging also teaches you to push through each step by digging in with the ball of your foot, an important aspect of jump technique. On the days you are not squatting, you can drag the sled, which will help you recover from squat training.
Technique
You must learn to rebound quickly out of the bottom, and this is primarily a function of what is known as counter-movement. By bending down quickly at the hips, knees and ankles and changing direction suddenly, you can take advantage of the stretch reflex to generate more power. You must also push off of the toes to take full advantage of the power your calves can generate. Running up hills can teach proper foot strike for this, as you must push in a similar manner to climb a steep hill.
Plyometrics
Rebound training, or plyometrics, is a method of training designed to maximize the power you can generate using the stretch reflex. Depth jumps are a good place to start. Stand on a low box with the balls of your feet solidly on the box. Lightly push yourself back off of the box and land on the ground on the balls of your feet. Using only the elastic effect of the stretch reflex, rebound up onto the box. You should be on the ground for as little time as possible.
References
- "Medicine and Science in Sports and Exercise"; "Biomechanics of the Knee During Closed Kinetic Chain and Open Kinetic Chain Exercises"; Rafael Escamilla et al; April 1998
- "American Journal of Sports Medicine"; "Early Phase Differential Effects of Slow and Fast Barbell Squat Training"; Michael Morrissey et al; March -- April 1998
- "Journal of Strength and Conditioning Research"; "Relative Importance of Strength, Power and Anthropometric Measures to Jump Performance of Elite Volleyball Players"; J. M. Sheppard et al; May 2008
- "Ergonomics"; "A Biomechanical Analysis of Good and Poor Performers of the Vertical Jump"; A. Vanezis et al; September 2005
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