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Can Squats, Lunges & Calf Raises Help Me Jump Higher?

Jun 5, 2011 | By Anthony Marrone
Can Squats, Lunges & Calf Raises Help Me Jump Higher?
Photo Credit Ting Hoo/Digital Vision/Getty Images

Strong, powerful legs contribute to a better vertical jump. You must improve your skill and strength while developing explosive ability. A variety of exercises help with this, and training both your upper and lower legs provides power and balanced development. If you want more air time, consistent exercise and practice will improve your vertical leap. Consult a health care professional before beginning any athletic program.

Squatting

There is a direct correlation between your squat and vertical jump, according to a 2004 study published in the "British Journal of Sports Medicine." A portion of your training needs to be spent building a strong squat -- this means you must train heavy, or with at least 75 percent of what you can lift for a single repetition during one workout per week. A second day should be devoted to lighter training to develop power. A 2003 study in the "Journal of Strength and Conditioning Research" showed that peak power in jump type movements was generated while squatting with only 10 percent of your maximal squat weight. So during your second squat workout, train with weights between 10 and 50 percent of your limit squat weight to develop power.

Lunging

The lunge can be performed with barbells or dumbbells, stationary or moving. What is important when you perform the lunge is that you achieve a good range of motion without leaning forward. When jumping, the quadriceps, or the muscles on the front of your thighs, are far more active than any other muscle. Leaning forward when lunging increases the workload on the hamstrings, as well as increasing the shearing force on your lower back. The lunge will contribute to power when jumping by building muscle, which can help your squat. The lunge exercise itself has no specific effect on the vertical jump.

Calf Training

The muscles of your calves contribute to jumping, but are more active when landing. From a stationary position, the muscles of your calves contribute a small amount of power to your vertical leap, but when rebounding, they contribute far more. The greatest contribution your calves make to your leap is via the stretch-shortening-cycle, sometimes called the stretch reflex. This is apparent when running, where landing on the forefoot -- which activates the calf -- generates more power than landing on the heel. The effect of landing on the ball of your foot and getting a good stretch generates burst power that you cannot generate from a stationary start. Training the calf lends power to your jump only when you can rebound -- if you cannot, calf training will not help improve your vertical leap.

Jumping

The number one method of improving your vertical jump is by training your jumping technique. While the basics of jumping are relatively simple, there are ways to get more out of the strength you do possess. Both technique and type of stretching can contribute to power. The speed of descent with which you bend your knees prior to launching yourself upward contributes to the stretch reflex of your legs. This reflex can be further prompted by light, dynamic stretching prior to jumping. Do not hold an exaggerated position at the bottom of your jump position to stretch, instead quickly and lightly bounce out of the bottom.

References

Article reviewed by RandyS Last updated on: Jun 5, 2011

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