A high vertical jump is an important attribute in many sports. Basketball is probably the most obvious sport in which great jumping ability is useful, since it allows for shot blocking, dunking and shots that are harder to block, but a strong vertical leap can also enhance performance in football, baseball, tennis and many other activities. Increasing a vertical leap is primarily a matter of strengthening the legs and minimizing weight.
Leg Weight Training
One of the most important components of a high vertical leap is having powerful, explosive legs. To weight train with the goal of increasing jumping ability, it is good to lift medium to heavy weights to increase the maximum strength of the leg muscles. The more weight your legs can lift at one time, the more force they will be able to exert upon the floor in a short period of time to propel yourself into the air. Squats are one of the best leg exercises for increasing a vertical jump, since the squat motion closely mirrors the movement made to jump straight up from a stand. Leg curls, calf raises, quad extensions should be used to increase the strength of all the major leg muscles. Core strengthening exercises like sit-ups and lower back extensions, as well as some lighter upper body lifting at higher repetitions can also help aid the body in jumping higher.
Be Lean and Git
While a strong lower body and core are very important for a high vertical jump, strength can easily be negated by excess weight. Gravity is the enemy when attempting to jump higher, so you want to lose any bit of weight that isn't helping you get higher. Controlling weight and striving for a low body fat percentage is an important aspect of fully maximizing jumping potential. In fact, too much upper body lifting with heavy weights can also be detrimental to jumping, since bulky upper body muscles weight down the body, and do not contribute greatly to jumping ability.
Stretching and Jumping Practice
Aside from the straight physics of jumping--muscle strength versus gravity--the flexibility of the ligaments, joints and the technique employed in a jump also plays a role. Stretching before and after workouts can help the legs increase flexibility, range of motion, and reduce injury. Practicing jumping high will help the muscles remember what motion they need to make to jump high, while strengthening them at the same time. Doing exercises to increase speed and explosiveness, such as sprinting and one-legged hopping drills can also help increase a vertical leap, especially in jumping off one leg while moving forward, as one would for a lay up.
Resources
