Volleyball Training

Vertical Jump Workouts

If you are looking to increase your vertical leap there are two muscles in particular you will need to focus on; quadriceps and calves. Of course you can benefit from increasing the strength in all of your leg muscles but those two muscles in particular will give you the strength and power needed to jump out of the gym.

There are a number of stretches, exercises, jumps, and lifts you can perform in order to develop these two muscles. Keep in mind you want to build strength and quickness in order to increase your vertical leap. Too much muscle can actually slow you down and decrease your vertical leap which is why it is imperative you throw some quickness drills in as well.

To start lets go over some of the exercises and lifts you can include in your vertical jump workouts for each muscle. Squats and lunges are terrific as both exercises will work out each of the two muscles along with other muscles in your leg as well. If you do not have access to a gym or machines wall sits can get the job done as well. All you have to do is lean with your back against the wall and squat down to a 90 degree angle. Hold this position for as long as you can and you will feel the burn.

For calves in particular calf raises are always effective. Stand on a stair with your heels hanging over the edge and lift up with your toes. Then lower back down and rise back up with your toes again. You can repeat this as many times as you would like.

As soon as you begin to build strength and muscle in your leg muscles next you want to improve your quickness and speed. There are several ways to improve your speed while working out the quads and calves.

The first exercise to consider is simply running the 40. This is a short sprint and will help improve your overall quickness. Next get a ladder that is intended for working out and do different drills running through the ladder and side to side.

The last exercise to enhance your speed is box jumps. Get a box that is around 2 to 3 feet high depending on how tall you are. What you want to do is jump up onto the box and land softly. Then jump back down and back up as quickly as possible to help speed up your vertical jump.

When it comes to getting the best results from your vertical jump workouts you need to focus on two muscles and two facets. As long as you work out your quads and calves while improving strength and quickness you will be well on your way to adding inches to your vertical leap.

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