How to Increase Vertical Jump

jump image by Undy from Fotolia.com

A vertical jump involves almost your whole body, from your arms, which swing to help create momentum, to your feet, which propel you off the ground. Muscles in the lower body, however, play the greatest part in the movement. The calf, gluteus and quadricep muscles in particular generate the leg and ankle movements which provide most of the power, and the abdominals act to stabilize the jumper. A series of exercises can help increase your vertical jump.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

Jump rope
Bench

Step 1

Warm up. Stretch all your major muscle groups. Jump rope for five or 10 minutes to get your blood pumping and warm up your legs.

Step 2

Do 15 deep-knee bends or squats. Stand with your feet together. Bend your knees slowly as far as you can while keeping your back straight. Rise back up slowly.

Step 3

Do 15 deep-knee bend jumps. Stand with your feet together and crouch down quickly. As you get near the ground, jump up as high and as fast as you can.

Step 4

Do 30 toe raises. Stand with your feet together and slowly, with control, rise up on your toes. Slowly lower back down to your flat feet.

Step 5

Do stomach crunches. Lie down with your back on the floor, your knees bent, your feet flat on the floor and your hands behind your head or crossed over your chest. Use your stomach muscles to rise until your shoulders lift off the ground, then lower back down with control. Follow each crunch immediately by another for 10 minutes.

Step 6

Do five minutes of step-ups. Put one foot on a bench or a block and step up. Then, step back down again. Repeat the exercise again with the other foot.

Step 7

Gradually add more repetition or time to the steps as you progress. Add five reps to the repetition exercise once every week or two and a minute or two to the timed exercises.

Article Written By Isaiah David

Isaiah David is a freelance writer and musician living in Portland, Ore. He has over five years experience as a professional writer and has been published on various online outlets. He holds a degree in creative writing from the University of Michigan.

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