How to Get a Vertical Jump

If you plan to excel at sports such as basketball and volleyball, increasing your jumping ability will give you an edge over your competition. To effectively increase your vertical leap, you need to apply an all-around training regimen. This is particularly important if you lack natural jumping ability. To get higher in the air, you need to become stronger, leaner and more explosive. Consult with your health care provider before beginning a new exercise regimen.

Things You'll Need

  • Weighted vest
  • Gym strength training equipment
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Instructions

    • 1

      Begin a strength training program. How high you jump is largely determined by how much force you exert upon the ground as you propel your body vertically. The stronger your muscles become, the more force they can generate. Generally, you want to strength train three days a week, making sure you give each muscle group at least 24 hours to recover. You should strengthen all your major muscle groups but place extra emphasis on weight-bearing muscles, such as your thighs, glutes and calves. Examples of exercises to strengthen weight-bearing muscles are squats, calf raises and lunges. According to WNBA professional Stacey Dales-Schuman, performing core exercises with an exercise ball also increases your strength and jumping ability.

    • 2

      Add plyometric exercises to your workout regimen. According to the American Council on Exercise(ACE), plyometrics can improve your explosive power and increase your vertical jump. Plyometric exercises often involve repetitive jumping up and down from floor level to benches and boxes. If you have a history of knee or joint problems, consult with a health care professional before attempting plyometrics. Examples of plyometric exercises include box jumps, squat jumps and single-leg jumps.

    • 3

      Perform training drills with a weighted vest. A weighted vest develops muscular strength by adding resistance to your movements. Performing training drills with a weighted vest is effective because you are strengthening the muscles involved in sport-specific movements -- with the basketball tip drill, for example, the muscles involved in jumping. In the tip drill, players line up behind the foul line, facing the near basket. A basketball is thrown off the backboard so it rebounds toward an approaching player. The player tips the ball off the backboard to be tipped by the next player. The object of the drill is to not allow the ball to hit the ground.

    • 4

      Lose your extra body fat. By carrying too much body fat, you make vertical movements more challenging. In terms of diet, cut back on foods that are high in white sugar, white flour and fats, and avoid alcoholic beverages. Consume lean proteins such as poultry, fish and lean cuts of beef. For energy, consume large quantities of complex carbohydrates. Examples of complex carbohydrates are whole grains, fresh fruits, vegetables, fat-reduced dairy products, legumes and pasta. For specific dietary guidelines, consult with your health care provider.