How to Jump Higher With Leg Weights

To jump higher than you already can, you have to train the muscles in your legs to be stronger. These muscles include the calves, quadriceps, hamstrings and gluteals. Training with leg weights will challenge your legs to lift more than just your body weight. This will make your muscles grow and enable you to increase your vertical jump.

Things You'll Need

  • Leg Weights
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Instructions

    • 1

      Use leg weights during your training to increase your leg strength. There are different ways to add weight to your body: Ankle weights wrapped around your ankle with velcro to keep them in place; holding dumbbells in your hands; or by wearing a weighted vest. These all serve the purpose of increasing the amount of weight supported by your body and legs.

    • 2

      Perform your jumping exercises while wearing the additional weight. Traditional squat jumps and single leg jumps will build up your leg strength effectively. Do three sets of these exercises, with at least 15-20 repetitions per set.

    • 3

      Give your body and your legs enough time to recover. You only need to do jumping exercises three to four times per week. This allows your muscles to grow and repair in order to get stronger.

    • 4

      Combine weighted jumping exercises with sprint workouts. Sprinting increases the fast-twitch fibers in your muscles that allow your muscles to move explosively and quickly. Incorporate short sprints into your workout to make your legs even more powerful.