Improving a Vertical Leap in Basketball

Measure existing vertical leap while standing next to a wall with feet flat on the floor. A line is made on the wall at the highest point where the player's fingers touch the wall when her arm is extended above her head. Jump directly up from the flat-footed position with your arm raised directly over your head. The vertical leap measurement is the difference between the height when jumping and the measurement when standing flat footed.

Improve core muscle group strength to allow all muscle groups to work in tandem to increase vertical leap. Strengthening your core muscles of the abdomen, hips, and lower back helps tone your upper body and also increases overall fitness. You want to have your whole body working in concert as you leap. The core muscles also form the basis for balance and stability, which are both necessary to a good jumper. Make sure your workout includes targeted training exercises to strengthen these muscles. Make sure to vary your core workout routine to engage all of the 29 muscles in these areas to ensure each muscle is equally developed.

Perform regular cardiovascular training gives you speed and muscle endurance. Cardio exercise also increases your stamina and strengthens your legs for vertical leaps. While leg strength alone won't make you jump higher, strong legs will help you reach great heights when combined with strong core muscles. Make sure to perform regular aerobic workouts such a sprints, jumping rope, or running to boost your endurance and create lean muscle in the quadriceps (front of thighs) and hamstrings (backs of thighs). Build stamina and you'll be able to race down the court for a slam-dunk every time.

Include weight lifting as part of your overall fitness plan to increase vertical leap. Your aim is to build strong muscles that can withstand a pounding while running up and down the court. In addition, strong muscles will benefit you when you leap by working in conjunction with your strong core muscles. A strong upper body aids you in lifting yourself just as much as strong legs do.

Include targeted vertical leap exercises to help you reach your goals. Toes raises are a simple but effective exercise that focuses on developing the calf muscles. Stand with your feet shoulder width apart with arms at the sides. Lift your weight up onto the balls of your feet and hold for five seconds. Return to your starting position and do multiple sets until you're fatigued. For an added challenge, hold hand weights or stand on a bench or step with the heels extended off the edge. Squats (with or without weights) strengthen the legs so this exercise is a must for inclusion in your vertical leap workout. Squats work the hamstrings as well as the quadriceps to improve thigh muscle strength. Box jumps work the thighs as well as the calves and ankles. Stand flat-footed next to an empty shoebox placed on the floor. Jump sideways over the box and land flat footed on the other side. Jump back to your starting position. For a more challenging exercise when you're stronger, add hand weights to increase difficulty. Perform multiple sets of this exercise.