5 steps to increase vertical leap

Conduct a Jump Test

Before you can begin increasing your vertical leap you need to know what your current jump height is. The simplest way is to use the Sargent jump method.
Mark your fingers with chalk, stand side on to a wall and with both feet on the ground reach up high and mark the wall. The next step is to assume a crouch position swing your arms backwards and then forwards whilst leaping as high as possible touching the wall again. The distance between the two chalk marks is your current vertical jump height.

Correct Nutrition

As soon as you begin training your muscle groups, they need to have the correct nutrition otherwise they will not grow. Exercise puts great demands on a muscles resources so the correct balance of carbohydrates, protein and fats is essential. A typical diet for building muscle would be 70% carbohydrates (complex) 20% protein and 10% fats. An effective vertical leap program will expand on this necessary nutritional information.

Correct Exercise

In order to increase vertical leap, workouts should include exercises that train the major muscle groups involved. These exercises, including the number of reps, should be tailored for improving speed and strength and not endurance. For a muscle group to increase in size, it needs to be increased in strength. What needs to be remembered here is that its the correct intensity of the exercises that counts, not the repetitions. Something that a good vertical jump program will provide.

Adequate Rest

When muscles work very hard, they need a period of rest before they can be trained again. It is during this period of rest that growth takes place. If you are eating adequate complex carbs then these will allow the protein to repair muscle tissue. During rest periods the muscles previously trained will obviously ache. Jump higher programs are designed so that you recover from training correctly before continuing with the next workout.

Focus

Make sure that your mind stays focused on your goal. If you are trying to double your vertical leap, you are obviously not going to do it overnight. But by breaking it down into stages and setting targets to achieve on a weekly basis, you will get there in the end. Each time you hit your target you will gain confidence and another step closer to getting a vertical jump explosion that others will envy.