Improve your vertical jumping prowess with a well-planned workout your calves won't forget. Your calves consist of two main muscles, the gastrocnemius and soleus, which help provide thrust during a jump. Your calves can handle the stress of everyday walking without feeling sore the next day, so your workout load should be intense enough to create a training effect; try to perform three or four sets of the following exercises, one to three times a week.
Squat Jumps
You can perform squat jumps using your own body weight or while holding dumbbells, a kettlebell, barbell or medicine ball for added resistance. Position your feet in a shoulder-width stance and lower yourself, performing a counter movement to prepare yourself for takeoff. Explosively jump up, trying to get as high as you can. Land in a squat position and repeat the jump, trying to minimize the time spent between reps.
Single-leg Vertical Jump
Use your own body weight to perform single-leg vertical jumps or use a weighted vest for increased difficulty. Position yourself on one foot and try to keep your nonjumping leg in a stationary position throughout the movement. Perform a counter-movement before explosively jumping as high as you can. Swing both arms to help propel yourself upward, repeat using the same leg and remember to minimize the time spent on the ground between reps.
Double-leg Tuck Jumps
Get into a comfortable stance to perform double-leg tuck jumps. Keep your feet shoulder-width apart and begin with a counter-movement, building tension in the legs to help you get off the ground. Explosively jump up, pulling the knees towards your chest. Try to grasp both knees with your hands and release them prior to landing. Make sure to land in the same starting half-squat position and immediately repeat the jump.
Single-leg Speed Hops
This exercise can help build strength and endurance in your calves and can potentially improve your balance and coordination. Try to maintain good posture and technique throughout the movement. Start with a counter-movement, squatting down slightly and swinging your arms backwards to help propel yourself forward. Quickly hop using the same leg trying to achieve maximum height and distance each time. Travel a distance of 20 m, rest and repeat using your opposite leg.
References
- "Functional Fitness: Build Your Fittest Body Ever"; Paul Collins; 2009
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2008
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