Gaining Competitive Advantage: Increasing Your Vertical Jump

Some athletes might believe that vertical leaps are based mostly on leg strength and muscles, but additional body parts also play an important role in gaining more power in those impressive leaps. A training program should focus on the legs, abdomen, and even the arms.

Consider a program that includes stretching, leap-ups, calf raises, step-ups, sit-ups, thrust-ups and burnouts. When doing leap-ups, stand with your feet shoulder-width apart, and jump into the air while looking straight ahead. To start calf raises, place your heels over an object that prevents them from touching the ground. Push upward with your toes and then slowly come back down. Complete the exercise using first one leg and then the other.

With the help of a sturdy chair, do some step-ups by placing one leg on the chair, and then push yourself off with the help of the other. While in the air, switch legs, putting the leg that was once on the bench onto the ground.

For thrust-ups and burnouts, stand with your feet shoulder-width apart, lock your knees and then jump up just with the help of your calves. Once you land, immediately return to the upward position. To complete burnouts, start in the same starting position as a thrust-up with the toes used to propel you into the air. This exercise focuses on jumping up by relying only on the toes and sides of the thighs.

Sit-ups are considered one of the best exercises for increasing energy and stability.