The calves are one of the primary muscles involved in jumping, along with the quads, hamstrings and glutes. The fast-twitch fibers within the calves must be trained to produce the power and explosiveness needed to jump higher. Fast-twitch fibers have a fast contraction speed and are responsible for power.
The calves are one of the main muscle groups used in jumping rope. To increase your vertical jump, you should focus on quick bursts of fast jumping, which will train your calves to be more explosive. Begin by warming up at a comfortable pace. Next, jump as fast as possible for 30 seconds. Rest for one minute and repeat this cycle for a total of 10 to 20 minutes.
This exercise strengthens the calves and increases power. If you do not have weights accessible at your house, you can substitute with other items. For example if you not have a barbell, then use a steel rod instead. If you do not have any weight plates, then use sandbags and attach them to the rod. Perform calf raises by moving underneath the bar or rod and resting it on your upper back. Rise up using only your calves in a quick, smooth movement. Perform four sets of 10 reps.
Weighted jumps are performed wearing a weighted vest or ankle weights. Begin by running for five minutes to warm up. Next, apply the vest or ankle weights and ensure that they are tight. The added weight and high-impact nature of this exercise can cause injuries such as shin splints, and weighted jumps are best performed on a soft surface. Squat down slightly and then jump as high and as fast as possible. It is best if you have something to reach for when jumping. Perform three sets of five jumps.
Sprinting trains your fast-twitch fibers to contract faster and produce more power, which will increase your vertical jump. Begin by thoroughly warming up with a quick run. This exercise can easily be done in your driveway or yard as a short distance is required, only about 60 feet, alternatively you can use a treadmill. Measure 20 m and then sprint that distance as fast as possible. Rest for three minutes and repeat six more times.