Are There Any Exercises That Add 13 Inches To A Vertical Leap?

Increasing your vertical leap another 13 inches might not be realistic for people who has been exercising for some time, but there are many exercises to include in your fitness routine that can help add inches to your jump. The vertical jump is a high-speed, maximal power output exercise. Including exercises that generate the similar muscle responses will benefit in increasing your vertical jump.

Strength Training

The vertical jump utilizes muscles such as the quadriceps, hamstrings, glutes and calves during the execution of the movement, so strengthening these muscles regularly can improve your vertical jump. Train using exercises such as the full barbell squat, lunge and leg press to help develop strength and power in your lower body. Perform these exercises using a weight at which muscle fatigue is reached between four and six repetitions during working sets. Since the vertical jump consists of one rep at maximum power, it makes sense to train the same muscles using low repetitions instead of higher repetitions and focusing on explosive power.

Power Exercises

Include Olympic power exercises into your training routine such as the power clean, snatch or push press. Olympic power exercises generate the same high power output as the vertical jump, notes the National Strength and Conditioning Association, but these exercises are very advanced and should be performed under the guidance of a trained specialist. Beginners might benefit from practicing a small component of these exercises, such as the deadlift or hang cleans using a light weight to help develop muscular power.

Plyometrics

Practice jumping through the use of plyometrics to increase your vertical leap. Plyometrics are jumping and bounding drills that development speed and muscular power. Perform squat jumps in place that mimic the vertical jump to increase power. Additionally, jumping on or off a plyometric box that is 16 inches to 32 inches in height based on your ability can help to increase muscular power, notes Marc Dagenais Ph.D. in kinesiology. Because plyometrics are a high-intensity, high-impact exercise, avoid performing them more than twice a week. Beginners should start with a foot contact -- the number of times one or both feet contact the surface -- of between 80 to 100 per session, notes the NSCA.

Training Schedule

Training schedules will vary from person to person depending on their sport and whether they are are done during the season or the off-season. Perform plyometrics prior to weight lifting is best because they require all-out efforts and should be performed when your legs are fresh, not worn out from lifting, notes Dr. Mauro Di Pasquale of Bodybuilding.com. Plyometrics can be performed on the same day you train your legs. Allow at least 48 hours between plyometric workouts and at least one day off from exercise a week to allow for muscle recovery.