How to Train for a 40 Inch Vertical Leap

Michael Jordan's successful basketball career was partially due to his incredible vertical leaps, which were once measured at a near-superhuman 48 inches. In comparison, the vertical leap of the average NBA player is said to be approximately 28 inches. To train for a 40-inch leap, you must take your training seriously. In addition to training for the physical task, proper nutrition is a must. Drink plenty of water, and eat lots of fruit, veggies and protein. These foods will help to build muscle which will aid in your leap. Avoid starchy, high-fat, fried and sugary foods.

Instructions

    • 1

      Put on quality shoes. The shoe must offer your feet and ankles adequate support. A quality pair of basketball shoes are best for leap training, as they will support you as you land better than other types of athletic shoes.

    • 2

      Warm up for 15 to 20 minutes before you begin the vertical leap training. Bend over and stretch your back. Reach your arms from side to side to stretch the arm muscles. Stretch your leg muscles -- spread your legs as far as possible standing up, then bend over at the waist, and sit down on the ground and split your legs as far as possible and bend over at the waist. Rotate your head from side to side to warm up your neck muscles, and rotate your shoulders backward and forward.

    • 3

      Jog around or run up a flight of stairs for a few minutes to continue to warm up.

    • 4

      Lay flat on your back, raise your knees and perform 10 minutes worth of stomach crunches. Use your ab muscles to lift just your shoulders off the ground; don't raise all the way up into a sit-up.

    • 5

      Perform 15 deep knee bends. Stand up straight. Bend at the knees and crouch down as low as possible while keeping your back straight. Slowly straighten back up. Over time, increase the number of deep knee bends to 20, then 30 and more.

    • 6

      Perform 15 plyometric exercises. Bend down as described in the deep knee bend, but perform the exercise faster until your bottom almost hits the ground. Quickly, jump as high as possible. Just as you touch the ground, explode into another jump. This explosive movement will help to build your leg muscles.

    • 7

      Perform 30 to 50 toe raises. Stand tall, then raise yourself up on the tips of your toes. Slowly, lower your feet back flat on the ground. When you can perform this exercise succinctly, hold a weight in each hand when performing the exercise.

    • 8

      Jump rope for 15 minutes or longer daily. You don't need to jump rope as part of your vertical jump exercises, this exercise can be performed later or earlier in the day.

    • 9

      Lay flat on your back, raise your knees and perform 10 minutes worth of stomach crunches at night before bed. Use your ab muscles to lift just your shoulders off the ground; don't raise all the way up into a sit-up.