The Fastest Way to Improve a Vertical Leap

Improving your vertical leap helps increase performance in a variety of sports, including football, track and basketball. It requires a combination of both power and strength exercises such as squats, step-ups and plyometrics training. Before beginning an intense strength-and-power workout, warm up with a short run or skipping rope. Remember that when performing strength exercises, movements should be slow and controlled, while the power exercises are explosive and quick.

Things You'll Need

  • Barbell
  • Weights
  • Weight rack
  • Athletic shoes and clothing
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Instructions

  1. Squats

    • 1

      Place a bar on the rack at a height just below shoulder level. Add weight. Step underneath the bar, placing the shoulders directly underneath it. Grip the bar with your hands.

    • 2

      Lift the bar from the rack by both straightening the torso and straightening the legs until the bar rests above the shoulders. Position the legs at shoulder-width distance, point feet slightly out and keep the back straight and head up.

    • 3

      Lower the bar by bending at the knees and sitting back. Maintain good posture while lowering the bar, and do so until the thigh creates a parallel line with the ground. Keep your head up while straightening the legs to return to initial position.

    • 4

      Repeat steps one through three for a total of three sets. The weight and number of repetitions will vary depending on individuals' fitness levels.

    Step-Ups

    • 5

      Place an elevated platform on the floor. Stand behind holding a dumbbell in each hand. Step one of your legs up to the platform and raise the body by extending the hips over the leg, using the heel primarily to lift the other foot up to the platform.

    • 6

      Step off the platform by maintaining the original leg on the platform. Lower the second leg first, thus reversing the original movement.

    • 7

      Repeat steps one and two for a total of three sets. The weight and number of repetitions will vary depending on individuals' fitness levels.

    Plyometrics

    • 8

      Position feet shoulder-width apart. Bend down to a squat position. Jump as high as possible. Repeat the instant the feet touch the ground from the initial jump. The number of repetitions will vary depending on individuals' fitness levels.

    • 9

      Place a plyo-box on the floor. Stand behind it with feet shoulder-width apart. Jump up onto the box. Hop down to the other side. Turn your body around. Hop back onto and off of the plyo-box. Continue for 90 seconds, with a goal of completing 90 jumps in that period of time.

    • 10

      Position feet shoulder-width apart. Lower the body to a squat position. Use as much arm swing and momentum as possible to launch vertically from the squat position. Turn and sprint to either the right or left for 10 to 15 feet. Repeat this exercise for as many repetitions as desired.