I'm asian, 18 years old, 6 feet(183cm).. my vertical leap is just 22-23 inches... how can i increases it?

Question

would u suggest any kind of training to increase my leaping ability??

Answer 1

I don't like to repost things, but I just wrote this big long answer for someone else. Then I saw your question.

The first step towards a higher vertical and better athleticism is to hit the weights and do squats and other lower body lifts. As an athlete, you want to always train explosively. Don't take a bodybuilder approach. You should apply as much force as you can on every rep even if it isn't necessary. Once you have a strength base, other types of training will be far more effective and safe. However, if you already have strength, you want to focus on plyometric ability. Training needs to be designed to fit your needs. There's good info that explains different muscle qualities here.. http://plyometrics-plyometrics.blogspot....

Like I said, I can't write a program for you without knowing your needs, but since you asked for a workout plan, I'd do something like this...

Weeks 1-3

Day 1

Squats, Romanian Deadlifts, Step ups

Day 2

Deadlift, Front Squat, Leg curls

Do high volume with lower weight to start. 4 or 5 sets of 10

Practice your jumps a little bit immediately after lifting. (one foot, two foot, standing, running, etc)

Weeks 4-7

Day 1

Squats, Lunges, Lateral lunges

Day 2

Deadlifts, Step ups, Romanian Deadlifts

You can shuffle and substitute lifts however you want. Up the weight and lower the reps. 3 or 4 sets of 6-8. Keep practicing your jumps

Do another similar 4 week segment with heavier weight and sets of 4-5. Then another. Then take a week off and reevaluate.

Use something like that if you're lacking strength.

Let's say you can do 5 good squats with your bodyweight on the bar. Then I'd do something more like this...

Day 1

Line hops 2x50 each foot

Lateral cone hops 3x20

High skips 3x12

Rim touches 3x10

Squats 3x6

Romanian Deadlift 3x6

Day 2

Ankle bounces 2x20

Speed Ladder 30 seconds of 3 different patterns

Bounds 3x12

Lunge jumps 3x10

Deadlift 3x5

1 Leg squats 3x8 each leg

Again, do 3 or 4 4-week segments, mixing up lifts and drills for each segment, and then reevaluate yourself. These plyometric drills are on the less intense side of things. If you can squat 1.5 times your bodyweight, there are some more intense exercises to use.

Depth jumps

Depth drops

Consecutive broad jumps

Tuck Jumps

Make sure not to overtrain. Limit the number of reps that you complete after your strength decreases.

Get plenty of rest and eat right. If you make your workout harder increase your rest period.

It's not necessarily about finding the perfect workout. It's about doing each workout the right way. Always train explosively if you want athletic gains. Don't do any slow reps. That may mean using a little lighter weight.

Answer 2

Build your calfs by doing calf raises. Calfs are the muscles which will increase your vertical leap.