How to Get a Huge Vertical

Vertical leaping ability can be helpful for you when participating in sports, particularly those that require jumping skills like basketball. Completing vertical leap training exercise and plyometric exercises, or jump training, will build up the muscles in your legs. This not only makes you a strong, more fit person in general, but it can also improve the appearance of your legs, as well as performance in other areas such as running, swimming and biking. With the right training, you can achieve a huge vertical leap compared with what you can do now.

Instructions

    • 1

      Warm up before you start the jump training exercises. Jogging for five to 10 minutes is a great way to warm up your leg muscles, as is running on stairs.

    • 2

      Start on soft surfaces. When completing the jump training, the exercises should be performed on a soft ground at first, such as grass or mats. Eventually, you can move onto hard surface, like concrete.

    • 3

      Jump rope. You can significantly improve your vertical leap by jumping rope. Start with about 10 minutes and work your way up to longer times, such as 45 minutes to an hour.

    • 4

      Incorporate the double leg hop. This exercise is done by starting in a standing position. Bend at the knees and hop forward up into the air enough to fold your legs up toward your body. Land on both feet. Start with six to 10 reps and increase sets from one to three as you train.

    • 5

      Add deep knee bend jumps to your routine. This involves crouching down by bending your knees and then jumping up with all your power. Get as high off the ground as you can and repeat immediately. Start with 15 in a row, then increase to 20 or 30 as your strength and stamina improve.

    • 6

      Work on ankle strength with toe raises. Stand on your flat feet and then lift up so you're balancing on your toes. Start with 30 to 50 repetitions. Once your ankles get stronger, you can start jumping up a little with each toe raise.

    • 7

      Utilize depth jumps once your muscles start to get stronger. This involves jumping from the ground up onto or over an object, such as from the ground up onto a steady chair or over a bench. Do this six to 10 times and increase reps as you improve your vertical leap.