Vertical Leap Secrets

Any athlete who has ever seen a professional basketball player perform an amazing slam-dunk or a gymnast perform gravity-defying somersaults has admired those amazing abilities. The secret is in their vertical leap. They have worked hard to improve their leap, and you can increase yours as well with simple strengthening and flexing exercises.

  1. Secret to Jumping

    • When you jump, your legs are moving in different directions. One leg is pushing downwards to force you off the ground, and the other is moving upwards to pull you up with momentum. In "Athletic Body in Balance," Gray Cook writes that creating pull with the leg that leaves the ground first is the true secret to jumping.

    Flexibility

    • You can add as much as two inches to your vertical leap just by improving your flexibility. Improved flexibility enhances total body power. Add a stretching regimen to your workout three to four times a week. Focus on your glutes and hamstrings. Instead of stretching before your workout, end your workout with stretching.

    Shin Workouts

    • Strengthening your calves is probably already a part of your workout. To add inches to your vertical leap, maximize the muscles that work opposite your calf in your shin. Walk on your heels without allowing the soles of your feet to touch the ground. Go as long as you can. When you feel it burning, you are starting to work those muscles. Start gradually; don't overdo it, so as to avoid injury.

    Toe Exercises

    • Toe injuries have kept professional players off the basketball court. Your toe helps you pivot, plant your foot and leads the power muscles that aid in your jump. Your toes are attached to muscles in the lower legs. Spend some time working your toes and building strength into them. Lift and hold your body with your toes. Hold the position on your toes for 10 or more seconds. Add several reps to your workout regimen.