Ways to increase vertical leap?

Question

any body know help me out

Answer 1

do leg press or any related exercises.

just remember ur thighs contribute the most when jumping

any exercise involving forcing ur thighs to contract and relax will help

Answer 2

The best training for improving leg strength and your vertical jump is called "explosive" training. Many NBA players use it and other Athletes who require leg strength. As the name suggests its a very fast paced movement.

Squat Jumps: Set yourself up for the basic squat position, lower yourself parallel to the floor, hold and then explode straight up leaving the floor and thrusting your arms upwards. As you land bend your knees back into the squat position and explode again. Continue for 3 sets of 8 repititions. (or what you are comfortable with)

Russian Lunge: (Essentially lunge jumps, similar to squat jumps but in the lunge position.) Place one foot 3 feet in front of the other and lower your body until your foward thigh is parallel to the floor. Quickly push yourself backup and spring off the floor, landing with the opposite leg foward. As soon as you land, lower yourself back into the lunge position. That's one rep. Then repeat. (This exercise is in fact used by Dwight Freeny of the Colts)

Once you find the exercises easy hold dumbells or wear a weight vest to increase the resistance.

Anything fast paced and explosive that causes stress in your leg muscles will aid in improving your leap. Other basic exercises like calf raises are also good.

Also, simple jumping exercises to improve futher is by doing a consecutive jumping drill. Begin by jumping as high as you can off both feet. Your hands should be above your head and rotating to help you jump high. As soon as you land, go right back up. Repeat this twenty-five times. Next, jump twenty-five times off your right foot, then twenty-five times off your left. Keep your hands up and go up as quickly as you can after landing. Next, jump twenty-five times bringing your knees to your chest. You can now bring your arms down in order to maintain balance, but continue jumping as quickly as possible. Then jump twenty-five times trying to kick your heals into your rear end. Finally, perform twenty-five Jerry Wests. A Jerry West is a jump in which you bend forward at the waist extending your arms at forty-five degree angles. Try to touch your fingertips to your toes.

Personally i don't like things like the leg press and other machines. though everything i just metioned and free weight exercises i find work the best but you won't really need weights for the exercises I mentioned until you really start to get stronger.

For further exercises for improving your jumping abilities I would advise you go to nike.com and follow the links for Nike SPARQ Training. It's in both the Basketball and Football sections. The training program is great, and the videos explain everything. This will give you exercises that will aid more in the overal jumping ability, compared to vertical jump.

Hope I've helped

Answer 3

jump up and down a lot

Answer 4

Start doing squats, but don't do so much weight that they're slow. Do them explosively. As you add more strength you can add different types of training, but strength is the first step. Read this http://verticalleaptraining.blogspot.com

Answer 5

Im speaking from experience here... All you have to do is plyometrics... so look up plyometrics for jumping or whatever and thats everything...those are the most effective... you dont have to lift any weights or anything

Answer 6

i do squats, jumprope(over 1000), run 4-5 miles a day, and tons of calf raises

Answer 7

yea do squats after your done with ankle weights if you just start doin squats you might slow your self down. you wanna be explosive and quick on your feet do less weight do them faster. instead of curling 35 lbs curl 20 do them fast to get ripped instead of gettin big

what i do before goin to bed just put one leg around the other go up and down on your tippy toes till you feel the pain you just gotta get over that hump its the same thing with running just got to keep on going.

if your gettin tired like your stomach is hurting of course you will need to stop imean you can keep goin but once you do stop ican grantee you will puke depending on what time of the day.when your cafs are hurting stop for 2 mins and keep on goin once your legs are ready to take the punishment you are all set