whats the most effective way to increase vertical leap?

Answer 1

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 2

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 3

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 4

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 5

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 6

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

Answer 7

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.

Answer 8

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 9

Calf raises

Answer 10

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