Overview
The vertical leap is a great indicator of overall athletic ability. Athletes who can get off the ground and jump high, are usually fast runners and show great reactions in stressful situations. The vertical leap is an explosive motion with most of the power dervied from the calf muscles. Vertical leap can be improved with exercise and dietary changes.
Step 1
Do toe raises to build strength in your calf muscles. Stand at arm's length away from any wall in the area because you don't want to cheat by leaning against the wall. Raise up on your toes and hold it for a count of three. Return to your orginal position and do 15 toe raises. Take a 30-second break and do another set. You should do these on an every-other day basis.
Step 2
Do squats with a light weight. It is best to do this with a spotting partner. Take a 70-pound barbell and hold it at chest height. Squat down like a catcher in baseball and then lift up again. Do this 10 times. Take a 1-minute break and repeat the set. Do this on an every-other-day basis.
Step 3
Do lunges to help your balance and your power. Bend down with one knee in front of the other. Bend your front knee and your back leg will nearly reach the ground. Return to your original position. Repeat the lunge 10 times and then switch legs and lunge with the other leg 10 times. Do this exercise every other day.
Step 4
Build power and strength in your leg by running sprints. A 60-yard sprint will give your calf muscles and buttocks a workout. Follow this with two more 60-yard sprints. Take a two-minute break and run three more sprints.
Step 5
Eliminate fats and red meats from your diet. Substitute chicken for red meat and make sure you eat a lot of fruits and vegetables. Changing your diet will allow you to burn fuel (food) more efficiently and become a more explosive athlete.
The vertical leap is a great indicator of overall athletic ability. Athletes who can get off the ground and jump high, are usually fast runners and show great reactions in stressful situations. The vertical leap is an explosive motion with most of the power dervied from the calf muscles. Vertical leap can be improved with exercise and dietary changes.
Step 1
Do toe raises to build strength in your calf muscles. Stand at arm's length away from any wall in the area because you don't want to cheat by leaning against the wall. Raise up on your toes and hold it for a count of three. Return to your orginal position and do 15 toe raises. Take a 30-second break and do another set. You should do these on an every-other day basis.
Step 2
Do squats with a light weight. It is best to do this with a spotting partner. Take a 70-pound barbell and hold it at chest height. Squat down like a catcher in baseball and then lift up again. Do this 10 times. Take a 1-minute break and repeat the set. Do this on an every-other-day basis.
Step 3
Do lunges to help your balance and your power. Bend down with one knee in front of the other. Bend your front knee and your back leg will nearly reach the ground. Return to your original position. Repeat the lunge 10 times and then switch legs and lunge with the other leg 10 times. Do this exercise every other day.
Step 4
Build power and strength in your leg by running sprints. A 60-yard sprint will give your calf muscles and buttocks a workout. Follow this with two more 60-yard sprints. Take a two-minute break and run three more sprints.
Step 5
Eliminate fats and red meats from your diet. Substitute chicken for red meat and make sure you eat a lot of fruits and vegetables. Changing your diet will allow you to burn fuel (food) more efficiently and become a more explosive athlete.
