Improve your vertical leap

Edited by Ephraim, Charmed, Monika, Anonymous and 7 others

A good vertical leap can help you jump higher. This is useful regardless the sport where jumping is required. A vertical leap can be accomplished by exploring different workouts. These regiments can definitely help to improve your vertical leap. Vertical leap workouts are what the basketball pros, track and field and football players use in order to get the famous leaps that they are known for. Doing this workout properly, and following the suggestions, can improve your vertical leap by 10 times what you are jumping now.

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  1. 1
    Figure out what your best vertical leap is now, so you have a point of reference to track your progress.
    You can measure it in many different ways from grabbing a basketball rim, using measuring tape or any other type of reference that will be available during the time you are working on your vertical leap. Ask a friend to help you get an accurate reading on your vertical leap. It's not recommended for you to take your own measurement, as it just isn't accurate. When you measure, the distance you will need to focus on is the distance between the tips of your fingers with your hands straight up in the air, to what you touch with your fingertips when you make your leap.
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  2. 2
    Jumping rope will help to increase your leap for you will be using your muscles to jump the rope repeatedly.
    The more often you jump, the stronger your muscles will become. The most important muscles to strengthen are your calf muscles, as well as your thigh muscles. These two muscles will contributes to your vertical leap and also any other jumping that you participate in during any sports or activity. Make sure you are jumping on a flat hard surface so that you will not be getting any assistance during your workout. Be sure to jump rope for at least 30 minutes a day. It's okay to take breaks in between, as long as you keep track of the time, and don't cheat yourself from workout time. Progress comes when you increase the time of your workout. Make sure you are actually jumping rope, and not skipping or dragging your feet. Also make sure you are jumping with both feet, and not one foot after the other. This focuses on both your legs equally, rather than focusing on the leg that leads. Start off slowly, increasing your speed as you warm up. This will increase muscle strength more effectively. If you are unable to jump rope then stairs are also a good workout. Go up and down the stairs for the same amount of time you would jump rope in order to build muscle to your legs in the same fashion as jumping rope.
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  3. 3
    Squats also help build the muscles your necessary to improve vertical leap.
    When doing squats, make sure you are getting a full lower body workout. You'll know when you feel the burn. Squats are good for calves, thighs, the abdomen and even your back, if done properly. It's important to keep your feet flat on the floor, apart, beneath your shoulders. Don't lift your feet from the floor during the squats. These things will ensure you get a full balanced workout. A good set to start is three reps of ten squats a day. If you want to do this workout more than once a day then do so if you are fit, but it's always best to start slowly, and work your way up. After you have become accustomed to the workout, you can add weights to your body in order to add more resistance to your workout. There are weight vests you can purchase from a sporting goods store that are excellent for increasing the effectiveness of the workout. The more weight you add, the more muscle you will gain during the workout sessions. A more advanced technique is for you to jump up into the air after you have completed your squat on the way down to the ground this will also help strengthen your muscles, but when you return back to the ground go back into the squatting position to start the workout all over again. Adding weights is an advanced, more intense way to do squats.
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  4. 4
    Focus on your calf muscles individually to help increase your vertical leap.
    There are a variety of exercises you can do in order to fully work on your calf muscles:  
    1. Stand on the edge of a stair, facing the stairs, with just your toes on the step. Raise yourself up and down, stretching your calf muscles as you go. You will feel the burn when doing this exercise.
    2. Elliptical machines also help out with your calve muscles, as they are designed to move you up and down, just like going up stairs. When working out on the elliptical, it's important to stay on your toes to get the maximum workout.
    3. If you have access to a gym, use the machine especially for calf muscles. They have different names depending on what gym you go to, but the machine has a stand where you place your feet, but there will be resistance pushing down on your shoulders with weights you can specify for resistance. This will help to develop your calf muscles.
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  5. 5
    Leg curls in a gym can help you to build up the muscles in your legs in order to help you to increase your vertical leap.
    When using the leg curl machine, ensure that you are going for reps instead of using a lot of weight. Use less weight when starting out, and gradually increase your weight resistance in order to help you develop your leg muscles. Training with low weights and high reps will keep you lean but training with big weights and less reps, will create bulky muscles. Bulky muscles will hamper your vertical leap, and not help it. Think lean.
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  6. 6
    Doing weighted squats will help you to build muscle that will help with your vertical leap.
    Squats and presses can help you to develop your muscles faster but ensure that you are getting your proper reps with less weight. Do not be tempted by the weights and go weight crazy, just stick to the low weights and high reps. Be sure to do the proper squat just as you would if you weren't using weights by keeping everything balanced just like in the above description of how to do a proper squat.
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While you are training, track your progress in order to see where you stand in your performance, then you'll know what to improve on to get the best results.

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Questions and Answers

Jerry jumping rope.jpg

How much will jumping rope increase my vertical leap? My goal is to increase the height I can jump by 6 inches. Is this realistic?

  • Recommendations before you begin jumping rope to increase your vertical leap.
    • Yes, jumping rope alone can improve your overall physical fitness, and increase your vertical leap to some degree. To reach or exceed your goal of increasing your leap to six inches higher, you need to add more exercises. Also, to balance the strengthening of all your leg muscles, you should incorporate other exercises. The exercises below will do this, but you do not want to work out every day. You will progress faster if you perform these exercises, along with jumping rope - every other day.
    • Even if you are young, your body is torn down after a hard workout, and you need to give it a day to rebuild. You will experience impressive results over time with not only your jumping, but running as well. You will also benefit from improved physical fitness from these exercises.
    • There are preexisting factors involved that play a role as to how much you can increase your vertical leap. Age, genetics, sports experience, general health, nutrition, and injuries play a role in improving your vertical jump. Barring health and injuries, you will find your leap increasing gradually.
    • Even if you are older, your body is still resilient. You will still increase your leap and speed from the provided exercises. It is up to you to create the optimal routine here, but intensive interval training will be optimal for making progress in "leaps and bounds".
    • If you are not already active, you should get a general physical exam from your doctor prior to intensive jumping rope or other exercises. If you feel pain other than soreness, stop and visit your physician before continuing.
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  • Jumping rope and other exercises to increase your vertical jump
    • Jumping rope will benefit you with higher jumps in time. You will need the right size of rope and the right technique.
      • Hold up the rope by the handles with your foot holding it down. It should reach your armpits.
      • While jumping rope it should touch the ground at its lowest point with your feet only a couple inches above the ground as the rope goes under them.
      • Your elbows should be close to your sides while you turn the rope using only your wrists and forearms. Keep your shoulders still.
    • Toe stands" Stand with your feet shoulder width apart.
      • Lean slightly forward with your back straight.
      • Perform your toe raises slowly and deliberately.
      • Do sets of 20 or more. Add small weights as you develop your calves.
    • Crunches" It takes a strong core to jump high.
      • Have your legs bent while you lie on your back.
      • Have your hands behind your head, but do not lock your fingers.
      • Keep your back straight and feet flat on the floor as you raise up.
      • Lift just enough to get your shoulders off the floor.
      • Do them as quickly as possible with correct form for two minutes a couple times daily. Increase the time as you progress.
    • Knee bends" Stand with feet shoulder width apart.
      • Keep your back straight and look straight ahead throughout the exercise.
      • Crouch as low as you can and return to standing 12-20 times.
    • Knee jumps" Stand with your feet shoulder width apart.
      • Keep your head up and back straight.
      • Crouch quickly, as low as possible.
      • Leap as high as possible and return to your crouch 12-20 times.
    • Run short sprints from 50-100 meters in intervals. Rest for a half a minute between sprints.

Yes it is reasonably realistic. With lots of practice and exercise I am sure you can increase your vertical leap by quite a bit. Just start with some rope jumping. Various different calf exercises will be good to strengthen them since they play a large part in a vertical leap.

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Will strength training such as leg presses help increase my hump height?

Yes, I believe you are asking if it will increase your jump height rather than saying hump height in your question. By strengthening your thighs, calves and stomach you will be able to jump higher. By doing leg presses you will be strengthening your legs which will lead to your ability to jump higher.

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How much can jumping roping raise my vertical?

Jump higher cause I want to be able to dunk for basketball

There is no specific leap increase by doing a jump rope exercise. Your leap will increase depending on how much muscle you build during your jump rope exercise. So, by doing the jump rope exercise and other exercises like squats that help you build muscles necessary to improve your vertical leap, so you will jump higher.

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How much time it takes to increase my vertical jump in basketball, if I do skipping on alternate days for 25-30 min?

How much time it takes to increase my vertical jump in basketball, if I do skipping on alternate days for 25-30 min

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My vertical in is 27inches, and I need at least 36. What can I do?

My vertical in is 27inches, and I need at least 36. What can I do?

Stick the the routine described in the article and in the answer to the first question here.

In addition to these exercises, always remember that large muscles, which are leg muscles, may need a week or two to fully recover. Start a protein-, mineral-, and vitamin-rich sport diet to grow some muscle mass and increase overall strength of your whole body. This diet will also help to burn excessive fat that adds to your weight as without the extra weight, you are capable of jumping higher.

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There are advanced training schemes that train your legs with various gymnasium exercises for endurance one week (12-15 repetitions, 50 % maximum load), train for strength the next (8-10 repetitions, 80-100 % load), and, occasionally, train for both (10-12 repetitions, 50-70 % load).

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One exercise that helps me a lot is standing vertical jumps. You can also do vertical lateral and running jumps. This is putting a knee-height sturdy box on the floor and jump upon it several times (12 repetitions, for example). Then, gradually increase the height by adding, for example, thick weight plates or other boxes. When you jump upon the box, you can bend your legs in the joints and then straighten your body up as soon as you are on the box. Be careful, as it puts a lot of stress on the knees, and you should either wear protection or be supervised by a coach. The goal for jumping is chest height.

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How much weight can I lose in 2 weeks?

Like I want to be a little thinner so how can I do that.. I have tried: Working out and eating less but that's not helping.. I think it was caused by: I don't know

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Recent edits by: Nuance, Yuintheinbox, Lynn

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