How to Get Real Vertical Jump Results

Increasing your vertical jump can help athletes in sports such as football, volleyball and basketball get an edge on their competition. Football players can out jump their opponent in the end zone to catch a touchdown pass, while basketball players can more easily snatch rebound with greater jumping ability. Volleyball players need to increase their vertical leap to effectively spike and block the ball at the net. You can improve your leaping ability by developing muscle strength and power through a series of exercises that increase your explosiveness.

Things You'll Need

  • Jump rope
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Instructions

    • 1

      Rise onto the tips of your toes while standing. Lower yourself with a controlled movement, avoiding a rocking or bouncing motion. Repeat the movement for 30 to 50 repetitions.

    • 2

      Crouch from a standing position quickly until your bottom almost touches the ground. Leap upwards as high as possible. Upon landing, crouch and explode upwards. Do 15 repetitions and slowly increase to 20 to 30 repetitions as your legs gain strength.

    • 3

      From a standing position bend slowly at the knees while keeping your back straight. Move down as low as you possibly can without experiencing any severe discomfort or pain. Rise up gradually to finish the movement. Perform this exercise for 15 repetitions and slowly increase this number as your legs become more powerful.

    • 4

      Skipping rope can also help to increase your vertical leap. Find a shock absorbent surface like a wood floor or gym mat and proceed to skip rope. Start with short and frequent rope skipping sessions to gradually adjust yourself to the movement. Begin with 20 second intervals and increase to one minute or longer for each session as your cardiovascular conditioning improves.