Whats the most effective way to increase vertical leap?

Question

Whats the most effective way to increase vertical leap?

Answer 1

try squats to strengthen quads and ankle weights. also for quads, try wall sits.

1 lean against a wall

2 slide only your body down the wall

3 hold for 30-60 seconds

4 stand up slowly

5 shake out legs thouroly and repeat as many times as possible.

Answer 2

put a line on the wall thats higher than you and jump and toouch it 10 times everyday

Answer 3

calf raises and plyometric exercises

Answer 4

ankle weights. it takes a little time and you have to wear them to every practice or whenever you are working out. start off with lighter weight and gradually increase. take them off for games. and after you have worn them for a while and u are getting frustrated, take them off and jump for a while. hope it helps!!

Answer 5

Understand that your muscles do have a limit; but that you can maximize your potential as you properly train, condition, and push yourself.

Focus on building your calf muscles and quad muscles in your legs. These are the primary jumping muscles.

Start small. When you choose a workout and get started, one of the most common problems is to overdo your first workout and you'll hardly be able to walk the next three days. Start small, and work your way up. It is much better in the long run

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Exercise during normal activities. You don't have to make a big deal of it. focus on using those muscles as much as possible during everyday life. Walk with a toe-heel style, instead of flat-footed. You'll notice a huge difference right away.

Do exercises to improve jumping:

Mini hops: jump a little off the ground, over and over without hopping. Jump rope is great for this.

Squats - these help to stretch and strengthen at the same time.

Calf raises - these are a major work out. They don't seem too hard, but if done thoroughly, they can make you unable to walk for a few days. Start with just a few dozen, then as you feel capable, add more and more. It is not uncommon to do 200+ when you are in great shape. Do both feet at the same time to start, then as you are able, balance on one foot and do them with all your body weight for maximum effect.



Walk or run on tip toes for 30 minutes, then backwards for 15.

Stand in 1 spot on tip toes for 5 minutes

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Start stretching at least 3 times a week, working mostly on the hamstrings, quads, hip-flexors and glutes. Simply use a towel to stretch your given limb to its comfortable limit for 10 seconds, then from the same angle pull/contract against the stretch for 10 seconds, relax and go back into the stretch. You should be able to easily improve range of motion, as this type of stretch tricks the body into giving up more flexibility! Repeat this sequence again one more time at the improved range. Stretch only after your work-outs, as research indicates stretching before an event or work-out actually decreases power output.



Suck in your stomach with a deep breath; try to imagine sucking into the spine. Hold this position for 20 seconds. repeat 4 more times. Do these 3-4 times a week to reap the performance rewards and the appearance of a slimmer waist, as the internal organs wont sag! This builds up the transverse abdominal wall.

Try walking around on your heels without letting the ball of your foot touch the floor. This will help to strengthen the tibalis anterior (commonly referred to as dorsi-flexors).

Get a small jogging trampoline; if not a makeshift ramp about 6ft. in length may do. Next you need a target that you jump at, like a basketball hoop. What you do is place the trampoline 1-2 strides away from the goal, run and make your last step before you plant to jump a stride off the tramp (note: you're not doing actual jumps off the mini tramp). This will overspeed your run just before the actual take-off, making your legs jump quicker as well! When done correctly, you will make a noticeably higher leap! This is what you will gain when you teach your muscles to move faster through the jump.



Load your body with some weight before jumping, like jumping with a medicine ball. What happens is that your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight, because you are now using more of them!

You can also try the "unloading jump". Grab a pair of 10lb dumbbells (or any weight), hold them at waist level, quick step up to the rim to do a rim jump (counter movement jump); at the peak of crouch just before you would take off for the rim, drop the weights and blast off. The science behind this method is that when you load the eccentric contraction with more weight than the concentric (jump), you will be able to create more force. One set of 5-10 reps with this new drill will give instant as well as residual leap increases!

Strengthen the toe muscles. Flexor hallucis longus are the small muscles that start in the lower leg & come down to the big toe. Work this for an added inch by trying to curl in/or crunch the toes. Another drill is to push up onto the tip toes and hold that for at least 10 seconds. After as little as 6 weeks with this exercise, you can easily add an inch to the top!

Jump as high as you can when jumping. Every time you try and jump for height, put all your muscle and focus into it. Actually think about your muscles giving all the energy they have into the jump. A scientific test has shown that if you think about an activity, you will become better at it at about 1/10th the speed as actually exercising. if you think about it and exercise your leg muscles, you will gain muscle faster.

Practice proper jumping technique as well. You can save overall fatigue and improve your stamina when jumping correctly.

Tips

Remember, it is important to separate your speed/plyometric training days from your strength training. This is a fatal flaw many programs are selling you that will rob you of much deserved results!

Always keep track of your increases. This way, you can track your process and find what works for you and what doesn't. This isn't to say that something which does very little may not work wonders for you in the future, and visa versa.

Exercise your muscles consistently. If ever your muscles are not being built up, then they are atrophying (weakening).

Next jump you go up for, deliberately concentrate on swinging your arms up fast, timing it with the jump. see what happens!

Ask yourself, does the sport youre involved with require power or endurance? If you're a football player, gymnast, or sprinter you have no need for aerobic training. When would you use it? The more you do long duration endurance training the more your muscles will learn oxygen consuming low output slow-twitch characteristics. You want muscles that are becoming more efficient at using the creatine phosphate energy system! You really need to focus on those high-intensity/short duration drills like sprinting.



Remember to stretch!

Answer 6

Calf raises

Answer 7

volleyball shoes are wayyy lighter than regular, so they help you jump higher. (if you dont already have those). working out you legs helps a ton, also. the stronger your legs, the higher you jump. but dont overdo your workout because then you can hurt your self.

Answer 8

Strengthening your legs and their fast-twitch muscle fibers can add inches to your vertical jump. This can help your basketball, volleyball or football game tremendously.

The Program

Instructions

    * STEP 1: Begin every workout by warming up your muscles and then doing extensive leg stretches. Because you'll be building muscle fibers that are used for explosive activities such as jumping, stretching is of the utmost importance.

    * STEP 2: Jump rope for its excellent cardiovascular conditioning. This step should never be skipped, as it will be an important contributor to your results.

    * STEP 3: Sprint. This builds muscle, which will add to your jumping ability.

    * STEP 4: Run stairs on your toes. Start by running up a flight, one step at a time. Walk down and run back up, taking two steps at a time. Repeat as many times as you can manage.

    * STEP 5: Do sets of elevated jumps (see the next section).

    * STEP 6: Do sets of explosive jumps (see the third section).

    * STEP 7: Do sets of double jumps (see the third section).

    * STEP 8: Rest your legs at least two days a week. Results will come from sustaining the exercise program, not performing it aggressively for a few weeks and then slacking off.

Elevated Jumps

Instructions

    * STEP 1: Begin by placing a step bench or platform on the ground (many health clubs have a platform for just this purpose).

    * STEP 2: Stand on the platform, then jump backward onto the ground, concentrating on landing softly.

    * STEP 3: Jump back onto the platform immediately, with a bouncing motion.

    * STEP 4: Complete three sets of 10 repetitions. Be very careful when performing this exercise, as there is a potential for injury.

Explosive Leg Jumps and Double Jumps

Instructions

    * STEP 1: Position yourself for an explosive leg jump by facing a secure platform and placing your right foot on it.

    * STEP 2: Jump as high as you can, concentrating on exploding off the right leg. Scissor your legs once in the air, then land with your left foot on the platform and your right foot on the floor. Gather yourself and explode upward again, this time off the left foot.

    * STEP 3: Do three sets of 10 repetitions, resting for about 30 seconds to 1 minute between sets.

    * STEP 4: Execute a double jump by jumping as high as possible with both feet from a stationary position.

    * STEP 5: Jump again immediately upon landing, using less effort.

    * STEP 6: Repeat until you've accomplished three sets of 10 jumps each.

Overall Tips & Warnings

    * Some of these exercises, particularly stair runs and explosive leg jumps, can cause injury if not performed properly. Your knees, in particular, are especially susceptible.

    * Make sure you thoroughly understand all instructions before attempting the exercises.

Answer 9

1.Buy ankle weights

2. do calf raises for atlest  10 min 3 times a day and jog 2 times a day for a week

3. Then buy this pole thing that you can jump over

4. Then use the ankle weights to jump over the pole thing about 60 times once a day and continue jogging.

Answer 10

I have a friend who is a sophmore and started every varstiy game as a hitter and she increased he jumping skills my jumping in a star formationg and she didn jump alot higher when jumping in a starfish formation.

Answer 11

Try ankle weights.

Answer 12

I use AirAlert.  It is tough and demanding, but it works.   www.airalert.com

Answer 13

Increase the ratio of your leg muscle mass to your total body weight. So get rid of all your body fat and develop your jumping muscles.