How To Gain Inches on Your Vertical Leap

A high vertical leap is an important part of many sports, including basketball, baseball, football and tennis. Whether you are going out for a deep pass, pulling up for a jump shot, or rushing the net for an overhead slam, adding a couple extra inches to a vertical leap can mean the difference between success and failure.

Instructions

    • 1

      Strengthen the legs by straining them with heavy weights, or through workouts which put similar stress on the legs, like lunges, wall sits and jumping rope. Exercises like squats, quad extensions, leg curls and calf raises improve the strength of the leg muscles. One of the most useful lifts for vertical leaping is squats. The squat motion itself is very similar to the motion of bending down and leaping upward: it is essentially like doing a vertical leap with extra weight on the shoulders, so that you never leave the ground.

    • 2

      Practice leaping as high as possible. Repeated leaps straight up creates an exercises similar to doing a squat and can tire the legs quickly. Doing some actual jumping as training is important so that the muscles get used to the full jumping motion, and to build up small support muscles that may not be engaged during normal weight lifting.

    • 3

      Have a good cardiovascular fitness regimen. While the actual act of leaping depends almost entirely on muscular strength, the height you can attain depends both on strength and weight. By maintaining a good cardio workout program, you can reduce overall body fat and lose weight, which will make it easier to jump high.

    • 4

      Eat a healthy diet. Similar to the purpose of a good cardio program, eating healthy foods and limiting calorie intake overall can decrease weight and increase vertical leaping ability.