A powerful vertical leap is necessary for many sports such as basketball, volleyball and soccer. Improve your vertical leap with regular exercises that target appropriate muscles. Always stretch the muscles before any jumping exercises to avoid injury and stress. Start out slowly and always give the muscles a day to rest before you work them out again. See your doctor right away if you experience any pain or discomfort during or after your exercise.
Leg Exercises
The muscles in the legs are very important for a powerful vertical jump. Work out the leg muscles every other day to obtain optimal results. Squats are particularly effective for improving your vertical leap, since they simultaneously target all the leg muscles as well as the muscles in the lower back and buttocks. Perform squats by standing with your feet hip-width apart, then slowly bend down as if to sit in a chair, keeping the back straight and shifting your weight onto your heels. In addition to squats, incorporate exercises that work the tibialis anterior, located on the shin, as well as the hamstrings and calves.
Jumping Rope
Jumping rope not only mimics the motion of a vertical leap, but it is also an excellent aerobic exercise. Aerobic exercise burns excess fat and improves overall muscle tone and quality. On the days when you rest from strength training, you can still work out your leg muscles and get an excellent cardio workout by jumping rope. Start with one to three minutes of jumping rope, and gradually increase to anywhere from five to 10 minutes with small breaks every couple of minutes.
Core Exercises
Although abdominal exercises may not seem related to a vertical leap, they are absolutely necessary for improvement. A strong core increases your balance and improves power. In addition to basic crunches, which work the rectus abdominis muscle, integrate exercises that isolate the transversus abdominis, which provides abdominal support. You can exercise this muscle very easily. Simply inhale deeply, and, as you exhale, suck in the stomach as much as you can. Hold this position for 20 to 30 seconds, then release and repeat five times.
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