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How to Jump Higher in a Week

author image Steve Silverman
Steve Silverman is an award-winning writer, covering sports since 1980. Silverman authored The Minnesota Vikings: The Good, The Bad and The Ugly and Who's Better, Who's Best in Football -- The Top 60 Players of All-Time, among others, and placed in the Pro Football Writers of America awards three times. Silverman holds a Master of Science in journalism from the Medill School of Journalism.
How to Jump Higher in a Week
People are jumping for a volleyball. Photo Credit: Jupiterimages/Stockbyte/Getty Images

Having a higher vertical leap is an asset in nearly every sport. The ability to jump higher will help you catch more passes in football, get more rebounds in basketball, jump above the crowd in soccer for a header and help you make a leaping catch over the outfield fence in baseball. You can make surprising progress in a short time by doing specific exercises, and may see a difference in as little as a seven days. Continuing these exercises after the week has ended will bring greater results.

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Step 1

Do calf raises to build strength in your lower legs. The calf is the most powerful muscle in the body when it comes to jumping and building height in your leap. Stand in the middle of the floor and do 20 calf raises. Rise up on your tip toes so your calf muscles are flexed. Hold the lift for a count of two and then return to the starting position. Take a 30-second break and repeat the set.

Step 2

Exercise in plyometrics frontal training platforms to build leaping ability. These platforms attach to the front of your athletic shoes and build up the front of your foot. By exercising in them, you are putting your calf muscles through a significant workout. Sprint 25 yards wearing these special soles. You will build up to a decent speed as you get used to the awkward-looking equipment. After running 25 yards, walk 25 yards. Do this three times.

Step 3

Do leg curls and leg press exercises. While building muscle power alone won't help your leaping ability, when you combine it with the first two steps it will be quite beneficial. Perform 20 leg curls while doing 50 percent of your leg-curling limit, and do the same with the leg-press machine. Take a 30-second break after each exercise and do an additional set.

Step 4

Stretch your leg muscles to build leaping ability. Lie on your back and hold your legs at a 45-degree angle. Take both hands and put them under your right leg and pull it toward your chest. Hold that maneuver for 10 seconds and then return to the starting position. Do this 10 times, and repeat the same maneuver with your left leg 10 times.

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