Vertical Leap

  • MSUBioNerd

    Posts: 1813

    Oct 26, 2007 4:06 PM GMT
    Alright, I tried this once before, but I figured I'd try it again, and maybe get more of a response this time.

    Basically, I want to be able to jump a couple inches higher than I currently can. I have a couple of games of pick up/intramural volleyball a week, and while I can get up high enough to block guys who are 5 or so inches taller than me, another inch or two would help a lot in letting me spike at a downward angle, rather than having to either tip past the defenders or hit relatively weaker shots aimed at the baseline.

    What muscles are even the most involved in a vertical leap? Without knowing that, I have a hard time figuring out which ones I should be targeting, let alone how.

    In the event that statistics are useful, I'm roughly 6 foot tall and between 155 and 160 pounds. My current standing vertical leap is about 22 inches, measured by my fingertips against a wall. My legs have always been disproportionately stronger than my upper body, to the point where if I'm using free weights, my arms give out before I can even feel the strain in my legs if I'm doing lunges with dumbbells or calf raises on stairs. For the past two months or so, I've been focusing primarily on my cardio workout (running [interval sprints, timed miles, and half hour jogs], biking, ellipticals, step aerobics, stairs, jumping rope, rowing machine--pretty much anything that makes me move a lot and end up gasping for breath), but prior to that my legs were being worked every other day in the weight room, with squats, leg presses, hamstring curls, leg extensions, lunges, and calf raises.

    How do I go about jumping higher?
  • Timbales

    Posts: 13993

    Oct 26, 2007 4:13 PM GMT
    Weightless squats really helped me get a better jump at the net. I'm 5'9" and get my hands a good 12" above the net (measuring at the fingertip). I'm sure that's not as high as you, but it's a big improvement for me.

    You can try deep knee bends and deep knee jumps, if your gym has room.
  • DiverScience

    Posts: 1426

    Oct 26, 2007 6:52 PM GMT
    Grab a medecine ball and do deep squat jumps. This will increase your glute/quad/ham strength.

    Do stairs. Jump up the the stairs. Jump up two stairs back one up two back one. This will help your calves and your coordination.

    Get a weight bench (or the euivalent). Practice jumping up onto it using the appropriate arm swing. A lot of jumping momentum comes from this swing. This will help more coordination and muscle strength as well as getting your arms involved.
  • GQjock

    Posts: 11649

    Oct 28, 2007 1:16 PM GMT
    Glutes - Quads - and Gastrocnemius.... Oh my!