How to Increase Your Vertical Leaping Ability

The vertical leap is important athletic skill and game techniques in all sports, but especially basketball. An explosive launch gives you a distinct advantage over earth-bound competition. Let’s face it--we all want that 40-inch vertical leap, that thing of athletic beauty that leaves onlookers stunned and amazed. However, some of us simply aren't “designed” to soar through the skies like MJ. Now here’s the good news: Everyone, and I mean everyone, can add to their vertical leap by adding a few specific exercises to their workout regimen.

Vertical Leaping Techniques

Exercises

The experts agree: Jumping rope is one of the simplest and most effective exercises for building strength and endurance in your legs. To maximize that effectiveness, keep your ankles together and jump with power rather than just “hovering” your feet off the ground. Try flexing your lower legs up with each pass to enforce the idea of jumping rope.

Knee bends and knee bend jumps are another pair of exercises that will both add lots of power and explosiveness to your calves and quads. To perform a knee bend, lower yourself toward the ground from a standing position. Get as low as possible while keeping your back straight. Then rise up slowly. Repeat this exercise up to 30 times.

How To Do Vertical Leaping

A knee bend jump starts like a regular knee bend, but instead of rising slowly, you launch upward as powerfully as you can. When you land, immediately start into the next bend. Try and combine everything into a single, fluid motion. It also helps to reach up with your hands during the launch phase—vertical leaping is as much mental as physical, and you want to concentrate on the idea of flying higher.

Box jump training     

Yes, it’s brutal, but it’s probably the best exercise out there for developing explosiveness in your legs and core. As with all exercises, the techniques is to start small and build up. Make sure you have a training area free of obstructions. You may even want to work with a partner. Resist the urge to get a “run and go.” You will not only increase your chances of injury, but also diminish the benefits of the training. Try to get on top of the box with as little run-up as possible. Remember, this is about explosiveness—fast muscles equate to higher leaps.

Vertical Leaping Ability

Dos and Don’ts

Above all, don’t overdo it. A thousand reps on the box will probably take away inches from your leap because your body can’t keep up the pace. In generally, you shouldn't do more than 100 reps of anything during a single session. You also don’t need to work out (strenuously) more than three days each week. Any more is just counterproductive.

In your quest for frog-like leaping ability, don’t let the rest of your body go to waste. Athleticism is a "total body" concept. Neglect any part, and the whole machine grinds to a halt. There are also some killer techniques like vertical leaping.