Exercises to Improve Your Vertical Leap

May 19, 2009


People involved in sports, especially basketball, football, soccer, and volleyball, are often interested in finding a way to increase their vertical leap. There are many exercises and programs available that are specially designed for improving the a person’s jumping ability. Before starting any of these programs though, you should at least be in fair general physical condition. Here we go over a few exercises that someone could start with before undertaking a vertical leap program. These will help get you started.

Warm Ups

Prior to starting any exercises, you should warm your muscles up. Try jogging around for ten minutes or run up and down s few sets of stairs. It is also a good idea to stretch your muscles prior to beginning your exercises. Warming up prior to exercising helps you develop muscle fibers that are used for jumping.

Skipping Rope

Jumping rope is an exercise that should not be overlooked, as it will contribute to increasing the strength of your legs. Moreover, it helps maintain excellent overall physical condition. Perform this exercise for fifteen to thirty minutes regularly.

Knee Raises

Grab an overhead bar firmly, with your arms about shoulder-width apart. Hang from the overhead bar, with your arms fully extended and knees slightly bent. Hold this position and slowly raise your knees up to your chest. Concentrate on contracting your stomach muscles while doing this. Hold this position for several seconds, before lowering your legs back down. Repeat the process five times.

Knee Bends

One of the best exercises to increase your leg strength is with knee bends (also know as squats). Stand in an upright position – straight, with chest out and keeping your back tight. Now, bend your knees slowly, keeping the back straight. Crouch, in a slow motion, as far down as possible. Repeat this process 20 times.

Toe Touches

Stand upright. Bend from the waist while keeping your legs straight. Lower yourself down as far as you can go and try to touch your toes with your fingers. Hold this position for a couple seconds. This exercise should be done slowly and do not “bounce” while trying to touch your toes. Repeat this 30 times.


Sit-ups will help improve your vertical leap. Begin this exercise laying with your back flat on the floor, with your legs bent at the knees, and your feet flat on the floor. Place you hands behind your head. Now, curl the shoulders from the floor, in a slow motion. Continue to bring your body to an upright position. Try to not “pull” on the back of your head with your hands. Concentrate on your stomach doing the work. Exercises for your waist are crucial for all physical activity as it is the “core” area of your body. Repeat this 10-20 times.

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