Many sports --- including football, soccer, hockey and basketball --- require athletes to move quickly around the playing surface. You may also be able required to jump to collect rebounds or maneuver around other players. As a result, you will want to participate in agility and vertical leap exercises. These exercises can help increase your jump as well as your ability to quickly change directions.
Lateral Shuffle
Agility exercises are beneficial in improving your balance, speed, coordination and ability to move quickly in a wide-variety of directions while participating in sports. A sprinting lateral shuffle exercise can help improve this ability. You will need six cones or markers. Set the cones up in a stair-like position --- if you had an aerial view of the cones --- 10 m apart from each other. Sprint to the first cone, then side-step to the next cone. Continue to alternate sprinting and side-stepping until you've reached all of the cones. Once you get to the end, relax for a minute, then turn around and complete the course in the opposite direction. Repeat 10 times.
Ladder Exercise
A ladder drill is another exercise to help improve your ability and your ability to make turns. Set a soft ladder down on the ground in front of you. A soft ladder is a piece of exercise equipment that closely resembles a ladder. It lies flat on the ground and is usually made of rope or a soft rubber material. Quickly run through the ladder making sure to place each one foot in each square. Make an effort to swing your arms and raise your knees high as you run. When you raise your knees, your toes should be pointing toward the ceiling. This will allow for quick ground contact as you run. Repeat 10 times.
Jump Rope
Jumping rope can help improve your ability to leap. Jumping rope helps to increase your endurance as well as improve strength in your legs --- which is very important in jumping. Regular jump roping can help improve your explosiveness as well as the strength in your calf muscles. Jumping rope also allows you to reap the rewards of a cardiovascular exercise. Try to jump rope for 10 to 30 minutes per day.
Stair Runs
Head to a local high school football stadium or an area of your town with plenty of steps. Running up and down steps helps to improve your leg strength as well as power in your legs. Power is crucial in your ability to become a better leaper. Running on steps helps to increase your stamina and explosiveness. Explosive movements help you to leap from one step to the next step. Try to run stairs for 15 to 30 minutes per day.
Wall Squats
Performing wall squats can help to increase the strength in your legs which can leap to better vertical leaps. Wall squats help to strengthen your entire lower body. Position your back straight against a wall. With your feet shoulder-width apart, walk your feet out from the wall so that they are about one foot from the wall. Slowly bend at your knees while keeping your back straight. Bend as far as you comfortably can without exceeding a 90-degree angle. Hold this position for 20 seconds. Relax and repeat 10 times.
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