Overview
Vertical leap training workouts must be part of a consistent program in order to produce noticeable results. Athletes should devote at least 9 weeks to a vertical leap training program. During this time they will gradually increase the intensity of their vertical leap training workouts to teach the fast twitch muscles of the legs to spring higher.
Step 1
Draw up a three day per week vertical leap training workout schedule. Make sure to plan a day of rest in between each vertical leap training workout and two days off on the weekends. Rest is just as important as exercise when improving your vertical leap.
Step 2
Get loose and warm at the start of any vertical leap training workout. Many vertical leap exercises can hurt you if your muscles are cold. Jog a half mile and stretch before you begin the tough stuff.
Step 3
Do the rim jump. Start with your feet firmly planted on the ground. Bend both legs deeply and jump up toward a basketball rim. For the first 3 weeks perform one set of 10 repetitions. Do 2 sets the following 3 weeks and 3 sets the final 3 weeks.
Step 4
Do the alternating hop. Drop to one knee then hop up and forward with the planted leg. Switch legs in mid air and drop to the other knee. Keep alternating as you hop forward. Do this for 30 yards. Increase the intensity of your hops as the weeks go by, but do not increase the distance.
Step 5
Do the no arm jump. Place both hands on your head and leave them there. From a standing start, spring up and touch your knees to your chest. For the first 3 weeks perform one set of 10 repetitions. Do 2 sets the following 3 weeks and 3 sets the final 3 weeks.
Step 6
Perform accelerations. This requires you to run 100 yards. Start at three quarters speed for 20 yards then increase to full speed for 20 yards. Keep accelerating and decelerating until you cover the distance. As the weeks go by run faster, not farther.
Step 7
Do the lateral jump. Find a line on the ground and stand next to it. Leap as high and far as you can sideways over the line, then back. The leap over and back counts as one repetition. For the first 3 weeks perform one set of 10 repetitions. Do 2 sets the following 3 weeks and 3 sets the final 3 weeks.
Step 8
Eat a healthy diet. This is essential to muscle recovery. Eat plenty of lean protein following a vertical leap training workout. Avoid junk food, alcohol, and sweets. Drink plenty of water.
