How to Increase Vertical Jump in a Month

Increasing your vertical leap ability can come in handy in many sports and outdoor activities. While some people dream of throwing down a basketball dunk, others may wish for high jump success in track and field. Whatever the reason, achieving a higher jump requires active commitment to nutrition, exercise, and recovery. Through aerobic and weight training, a higher vertical leap can be achieved.

Things You'll Need

  • Shock-absorbent running shoes
  • Weights
  • Platform
  • Water
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Instructions

    • 1

      Eat plenty of lean proteins such as like chicken, turkey or fish and carbohydrates for energy. Drink plenty of water throughout the day. Consider taking a multivitamin or joint supplements to speed recovery after workouts.

    • 2

      Stretch your body thoroughly. Stretching the muscles not only warms them up and helps prevent injury, but also creates increased flexibility and agility for your jumping.

    • 3

      Alternate aerobic exercise days with weight lifting days during the first week. On aerobic exercise days, run wind sprints and jump rope. At the end of each aerobic day, spend 10 to 15 minutes squatting and jumping as high as you can.

    • 4

      Train with weights on non-aerobic days during the first week. With appropriate weights, perform three sets of 10 to 20 squat-jumps (squatting and explosively jumping out of the squat), three sets of 10 to 20 calf raises-jumps (raising your calves and explosively jumping out of the raise), three sets of 10 lunges, three sets of 10 leg presses and two sets of 15 shoulder shrugs.

    • 5

      Increase the aerobic repetitions and weight resistance each week. After the first week, do platform jumps during aerobic days. Jump onto and off of a platform quickly, doing sets of 20. Increase the height of the platform each week.