How to Get Your Legs Stronger to Jump Higher

Having a high vertical jump is useful in multiple sports, such as basketball and volleyball. A major key to jumping higher is strengthening the muscles in the legs that allow you to jump. Other factors involved in improving leg strength are taking care of your joints, tendons and ligaments through proper stretching. With a consistent program of conditioning, you can increase the strength of your legs, which will in turn help you to achieve higher jumping capabilities.

Instructions

  1. Stretching

    • 1

      Stretch your calves by leaning against a wall with your feet planted on the floor about 2 feet away from the wall. Lean toward the wall for about 10 seconds at a time as you feel the calf muscles stretch. Warm up your legs before stretching.

    • 2

      Stretch your hamstrings by touching your toes slowly from a standing position. Try to keep your legs straight and hold the stretch for 10 to 20 seconds each time.

    • 3

      Stretch your quadriceps by holding your foot and bending your leg backwards at the knee as you gently pull your foot upward. Use your other hand to hold on to a steady object as a support.

    • 4

      Stretch your gluteal muscles and your back by lying on your back and pulling one knee at a time toward your chest. Hold the knee at your chest for 20 to 30 seconds.

    Conditioning

    • 5

      Jump rope regularly. This exercise strengthens your leg muscles and builds overall cardiovascular and muscular endurance.

    • 6

      Squat with your rear nearly touching the floor and explode upward in a fast jump as high as you can. As soon as you return to the floor, crouch and repeat. Aim for 15 repetitions at first and build more reps as you go.

    • 7

      Climb stairs. Alternate between climbing at a moderate, steady pace and exploding for quick bursts of fast climbing. Also alternate single-step climbing with double-step climbing.

    • 8

      Squat slowly with your back straight. Slowly return to standing position. For a more dramatic effect, perform this exercise while holding weights. This exercise will strengthen your quadriceps and gluteal muscles.

    • 9

      Raise yourself onto your toes and lower yourself back down slowly and steadily. Again, use weights for a greater strengthening effect. This exercise will strengthen your calves.