How to Get a Higher Vertical Leap

How to Get a Higher Vertical Leap

Michael Jordan had it. So did Dominique Wilkins and Spud Webb. Current NBA stars LeBron James and Giannis Antetokounmpo fill highlight reels with it, while Boston Celtics 5'9 point guard, Nate Robinson, won the 2008-2009 Slam Dunk Contest displaying it. It is the vertical leap, or as some affectionately call it, “hops.”

Basketball, professional or otherwise, has grown in popularity rapidly partially because of this athletic ability. This coveted asset can mean the difference between a good basketball player and a great one, or at least an entertaining one, though it is not a requirement to become any of these. How can you improve your chances of getting that next rebound or slamming one home? Here are some tips to help you reach stratospheric heights.

Preparation

First, and most important, be sure to consult a physician before starting any workout program to assess your current physical preparedness. Next comes warming up and stretching. One of the best ways to warm up your leg muscles is to jump rope. This not only helps to strengthen the leg muscles, but it also helps improve agility and endurance. In addition, remember the importance of stretching. It reduces the possibility of injury and improves range of motion.

The Important Muscles

The height of your vertical leap depends greatly on the strength of the quadriceps, hamstrings, and calves. Use weight training to target these major muscle groups. Start with squats, an exercise that provides the benefit of hitting every major muscle group in the lower body. Follow the squats with some leg extensions to work the quads and leg curls for the hamstrings. Finish the workout with some calf raises. Performing these exercises twice a week should help you gain some inches vertically.

Gaining Strength

Remember, when trying to gain strength, you should perform exercises that target the fast-twitch muscle fibers. These fibers grow quickly when given sufficient stimulation. When weight training, exercises should be done with moderately heavy weight for a moderate number of repetitions or around six to eight reps per set. You should also rest for shorter periods in between sets. Recommended rest time for a workout is two minutes.

Plyometric Work

Performing plyometric exercises can also provide a great way to use your own bodyweight to work out the legs. This involves the concept of teaching by doing, incorporating jumping exercises in your regular weight training routing. Plyometric exercises such as jumping up onto an elevated surface, squat jumps and bounding (leaping while running) are great for making the legs stronger for jumping.

Take these steps to reach your goal of jumping higher. Stronger legs provide for greater balance and stability when moving on the basketball court as well. Adding these exercises to your off-season training will greatly benefit you come game time. Get out there, work, and you will soon reach new heights.