Vertical Workouts for Increasing Leaping Ability

Working out your leg muscles is the key to increasing your vertical leap. Rather than developing mass muscle strength, vertical workouts include strengthening the quick-twitch fibers and ligaments needed for an explosive jump. Calf raises, modified lunges with kicks, and basic squats should be included in your vertical workout.

  1. Calves

    • Your calves have a lot of quick-twitch fibers that spring you into the air. You can develop them by doing standing calf raises.

      Put a platform against a wall or stand under a bar that you can grab to keep your balance. Stand on the platform with the balls of your feet shoulder-width apart. Press up on the balls until you are pressing all your body weight on them, which will cause your calf muscles to contract. Hold this position for at least two seconds; relax for one second, and then resume the position for two more seconds. Complete at least 15 repetitions.

    Lunges with Kicks

    • Your upper legs can give you added power for liftoff. Develop their strength and flexibility through lunge kicks.

      Hold a dumbbell or kettlebell in each hand and let them hang at mid-thigh. Step forward with your right leg about two feet. While keeping your back straight and the weights still by the waist, bend down until your right thigh is parallel to the floor. Make sure your right knee doesn't extend past your foot. Hold this position for two seconds, then bring your left leg up into a forward kick as high as possible without losing your balance. Return to the standing position, and then start the next lunge with your left foot, repeating the process. Complete at least 10 lunges for each leg for a set.

    Squats

    • The squat is one of the best exercises for developing leg strength and flexibility in leg ligaments and tendons. Although squat exercises can be done with barbells and weights, you can also do them with your own body weight by utilizing a fitness ball.

      Begin by putting a fitness ball against a wall and holding it in place with your back. Spread your feet shoulder-width apart. While maintaining control of the ball, slowly lower your body to a "chair" position where your legs form a 90-degree angle between the floor and the wall. Hold for three seconds and then slowly rise back to the standing position. For an added challenge, alternate lifting one foot off the ground for each squat.