The vertical leap is one of the best power indicators in sports. In football, wide receivers need a good vertical leap for jump ball passes when competing against a defensive back. Volleyball players require vertical leaps for blocks and kills during a match. Basketball players need vertical leaps to grab rebounds, block shots and shoot over defenders. While the assumption maybe that gyms with state-of-the-art equipment are needed to improve your vertical leap, there are many exercises that can be performed in your home to add height to your jump.
Setting up the measuring area.
Find a wall that you can mark with chalk or a pen. This wall will be used as the measuring area for which you can test your vertical leap.
Place chalk on the fingers of one of your hands. Stand next to the wall with your hand that has chalk on it next to the wall.
Extend the arm straight up and press it against the wall. Keep your fingers fully extended and try to press the entire side of your body against the wall.
Brush your fingers against the wall to leave a chalk mark.
Mark the chalk at its highest point using either a pen, pencil or tape.
Stand back in the same position but without extending your arm. Perform a jump and as you jump, extend the hand with the chalk and touch the wall.
Measure the distance between the two marks. This will be your starting vertical leap.
Exercises to improve vertical leap: Squat jump
Stand with your feet shoulder width apart. The position of your hands isn't important, but placing them behind your head is the most difficult variation.
Squat down as if you were sitting back into a chair. Lower yourself until your thighs are parallel to the ground.
Rise up explosively. Come off the ground by pushing through your legs and driving yourself upward.
Stand with your feet shoulder width apart. Step one leg forward and bend the knee. Lower yourself down until your thigh is parallel to the ground.
Drive up explosively and come off the ground. While you are in the air, shuffle your legs so that when you land, the opposite leg is now in front.
Lunge quickly and repeat the alternating sequence equal times for each leg.
Box or stair jumps
Stand in front of either a sturdy box or stair. You should be facing it.
Lower yourself as if sitting in a chair and explosively come up, driving your knees upward.
Land on the stairs or box softly and step down to repeat.