A strong vertical leap is essential for excellence in several sports including gymnastics, volleyball, and basketball. It also improves overall flexibility. To increase your vertical leap, you need to be dedicated and grounded in the training described here.
Know your current leap
The first thing to do is measure your current jump. Stand close to a pole or wall, and raise your hand as far as it gets. Tell someone to mark where your hand reaches with a marker or chalk. After this, give your maximum jump with the same hand raised and mark the tip of your finger. Measure the distance between the distance of jumping and raising the hand. That is your current vertical leap. As you improve with training, measure the intervals time to time to track your progress.
Perform squatting exercise
A squat should work on the entire lower part of the body and also stretch the muscles surrounding the abdomen and back.
Start out with basic squat. Position your feet apart and make sure your heels are flat on the ground. Slowly and steadily go down as far as possibly by bending your knees. Let your neck be straight and back erect. Do three sets of 10 squats daily.
After getting used to the basic squat, you can push further to jump out of a squat. With your feet apart as possible, squat as low as you can then jump from the squatting position and turn 180 degrees. Three sets of 5 jumping squat is a good start
Develop your calf muscles
Stand on a step, such that the underneath your toes are on the step, but your heels are not. Slowly raise yourself a few inches by standing on the tip of your toes. All your weight should now be on your toes. Consequently, you should feel the pull in your calves. Slowly lower your body down to the starting position. Note that you will only get maximum result from this exercise if you do it slowly. Continue lifting and lowering your body for about 20 times.
Jumping rope regularly strengthens the muscles of the leg that is needed to perform a vertical leap. Skip on a hard surface with plenty of room and try to jump for about 20 minutes per day. This might seem like a child’s play but it actually works, and you will be astonished by its result.
Practice your jump
At the end of the week, try a few leaps to follow your progress. This will indicate if you are improving or not and let you focus more on the training. Don’t always check as this might slow down your progress. Once in a week is perfect.
On a concluding note, consistency is key just like in every training or learning process. Stick to your exercise schedule to get a maximum result. Soon enough, you will attain a satisfactory leap.