How to Improve Your Vertical Leap

Many athletes want to improve their jumping ability, but do not wish to spend money on expensive programs, weights, or the non-effective special shoes. Although some of the workout programs available do provide good results, the same outcome can be achieved at home using a few simple exercises.

What you need: A jump rope, a chair, an open area to run and jump.

The Exercises

Armless Spring-Ups: Stand straight with your feet about a foot apart. Place both of your hands on your head with your elbows pointing each off to a different side. Using all the effort you have, crouch down a bit and spring into the air. Land with your knees slightly bent and as fast as you can, bounce into the air once again. The key is to jump as high as you can every leap. Do 20 to 25, 3 or 4 times.

Squats: Stand with your feet shoulder distance apart. Looking at an object above eye level and maintaining a straight back, bend at your knees as if you were going to sit back in a chair. Keep your heels on the floor. Make sure that you get your quads parallel to the ground, for full range of motion. Inhale as you descend. Stand up by extending your hips and knees until your legs are straight, and exhale on your way up. For added results hold some dumbbells or a barbell of your choice.

Jumping Rope: This is self explanatory. Listening to music or watching TV while jumping rope can make jumping rope more pleasant, and jumping rope can give you fast significant results. Try to build up the number of repetitions every day.

Power Step-Ups: Grab a chair, preferably an old one, but not one that will break. Place one foot on the front of the chair and use only that leg to jump up in to the air, swinging your arms and shoulders to get your highest jump. Land carefully with the opposite foot on the chair and the foot you just jumped with on the ground. Do 20 or 25 repetitions, 2 or 3 sets.

Calf Raises: Find a ledge, or a set of stairs. Make sure you have a wall or railing nearby so you can keep from losing your balance. You should be balanced on the balls of your feet, with your heels hanging off the step. Slowly, rise up on your toes, and hold for a second or two. Then descend and bring your heel low enough that you feel the position stretching your calf muscle. As you begin vertical jump training, do about two sets of 25 or 30. As you get farther along and start to notice results, increase to 3 or 4 sets. You can also try doing these with one foot.

Jump whenever you get the chance. If you're near a basketball hoop, spend ten minutes and jump your highest with either leg. Try touching the highest point of the net or rim that you can. If you are just out walking, look for objects that you know you can safely clear. The only way to truly improve your vertical leap is by jumping. Jumping is the only exercise that will work all the muscles needed for you to jump your highest.

Remember to Stretch: Stretching regularly is just as important as any of the exercises. Try to stretch all of your muscles at least 3 times a day. This will make you more flexible, and an all-around better athlete. It will also make your muscles stronger and help them heal fast after a vigorous day of leaping.