Proper Exercises to Improve Your Vertical Leap

Increasing the vertical leap is the biggest priority for all professional and aspiring athletes. It is a mandatory requirement in all major handball sports such as basketball, volleyball, and in some instance, European soccer. The question which naturally follows this statement is, what are the parameters you should work on to improve your game? The answer is not complicated, but it is detailed. To achieve the perfect vertical leap, you should follow these variables with a strict discipline.

Factors Which You Should Consider To Improve Your Vertical

1.       Strength

Though strength training is better for athletes who are involved in sports such as heavy-lifting, it helps players seeking to improve their vertical too. Using a high percentage of strength quickly won't help though. You need to properly strengthen to increase your explosiveness. The goal is to have the endurance to back-up the strength.

2.       Velocity

Velocity is the second variable which needs to be considered for a proper increase in the vertical leap. Velocity, or speed as it is commonly known, is crucial to determine the dunking power when it comes to basketball. To be able to apply the force swiftly, you have to know the technique to increase your velocity through proper landing. The best way to do so is to exercise proper jumping and landing techniques.

To be able to utilize the two variables for optimum performance, you need to follow certain exercises to increase those parameters. You can access those workout routine through Jump Manual, the best jump training manual created by Jacob Hiller.

jump manual for vertical leap

Exercises You Should Follow to Improve your Vertical Leap

Following are 3 examples of proper exercises you need to follow if you want to improve your vertical jumping height by 10+ inches.

  • PVC Squat Jump

The PVC squat jump is a very intense yet satisfying exercise to improve your vertical dynamically. Athletes often sign praises for this exercise, as it gives almost instant visible results. It is a full-body, full-range of motion exercise, and it is also perfectly safe to perform. To perform this squat, remember to always keep your arms up and back. Ensure that your hip is lower to your knee by squatting low enough for a visible result. This exercise is good for correcting posture too. Repeat the sets 5 times in 3-5 sets with a recovery time of 1-2 minutes.

  • Depth Jump

This is another kind of plyometric training exercise which aims to strengthen your core muscles and improve your vertical. For this exercise, you will need two boxes, one 12 to 16 inches high and the other 22 to 26 inches high. Stand on one of the two boxes with arms at the sides; your feet should be together and slightly off the edge as in the depth jump. Place the other box approximately two or three feet in front of and facing the performer. Begin by dropping off the initial box, landing and simultaneously taking off with both feet. Ricochet by driving upward and outward as dynamically as you can, using the arms and full extension of the body to jump onto the higher box. Allow your legs to absorb the impact. Repeat the sets 3 times in 2-3 sets.

  • Barbell Squat

Just like the name suggests, this exercise requires the help of barbells. It’s a strength enhancing exercises which focuses on the quadriceps. You can begin with placing the barbell supported on top of the traps. Your chest should be up and your head facing forward. You should adopt a hip-width stance with the feet turned out as required. The landing should be done by flexing of the knees. Refrain from moving the hips back as much as possible. This requires your knees to move forward. Ensure that they stay aligned with the feet. The goal is to keep your torso as upright as possible. Continue all the way down, keeping your body-weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, propelling the weight upward.

Dietary Habits to Follow for a Better Vertical Leap

You have your work-out program charted out for an improved vertical leap, and you follow it rigorously too. Still, your vertical leap leaves a lot to be desired. Ever wondered why? The answer is quite simple. The body is a machine, and a good exercise routine is a way you can keep that machine well maintained. Yet, the fuel on which the machine runs, a proper nutritious diet plan, is missing from your routine. A well-constructed diet chart helps you improve your vertical leap by providing the much-needed fuel to your body, increasing muscle strength and developing the fast-twitch muscles. As a sportsperson, it should be your main priority to follow a routine nutrition plan and maintain a proper weight-height balance.

Know more about the ways to increase jump height through our article on the Jump Manual, the best online training manual that guarantees an increase in your vertical jump height.

Sometimes, due to several reasons such as time and money, you may not be able to consult a proper dietician for a complete diet plan. In that case, you can go for a complete training guide like Jump Manual. Created by Jacob Hiller, Jump Manual is the best jump training guide to help increase your vertical leap because it not only has a regimented exercise routine backed by years of scientific research but also a balanced nutrition chart to follow for optimum result.

Your diet plan should have these three nutrients as a major composition. They have specific functions when it comes to developing muscles and improving your vertical leap.

  • Carbohydrates or Carb

A body needs Carbohydrates or carbs in order to survive. Starch-rich foods such as potatoes, bread, lean meat, rice, yam and so many more foods, are a major source of carbs. It is common knowledge that carb-rich food sometimes can be harmful to a human body. The reason why carbohydrates are necessary for the proper improvement of muscles and in-turn the vertical leap of a person, is because it constitutes 50 percent of oxygen, an element necessary for any kind of growth and development. Carbs can further be divided into four groups, Ketogenic or very-low-carb, low-carb, medium-carb, and high-carb. An ideal diet should have less than 10 percent of ketogenic carb, less than 26 percent of low-carb, 26-45 percent of medium-carb, and 45 percent of high-carb to help muscle growth and vertical leap. A benefit of a balanced carb-rich diet is that it prevents pathogenesis, fertilization, and growth of disease-causing organisms, and aids in blood clotting.

  • Proteins

Proteins are the building blocks of any cell mutation and growth. It is vital to have a good protein intake for muscle growth, especially the fast-twitching muscles, which aids in improving vertical leaps. Several food groups are a rich source of protein, and though a higher intake than the normal amount doesn’t have any negative impact, it does make slow down the growth process. Proteins should be consumed 100g per day for optimum energy, and one of the major sources of protein is lean meat like chicken, and turkey, as well as eggs. Protein is made up of 15 percent of nitrogen, and 25 percent of oxygen. Protein deficiency can lead to a disease known as kwashiorkor, which leads to fatigue, lethargy, and irritability in a person. This can be put an aspiring athlete at a disadvantage. There is no reason for someone to skip a proper protein-filled diet, as it can be obtained from numerous food source such as chicken, eggs, fish, and shellfish, etc. Vegetarians don’t need to fret since tofu and soy products such as beans, milk, and nuggets also provide the necessary protein amount. An athlete should always include these foods in a properly balanced diet.

  • Fat

The first thing which comes to mind when someone mentions fat, is unhealthy eating habits. In reality, fats are a major component for a successful development of a healthy body. Saturated fat is the element which one should avoid. Unsaturated fat, on the other hand, is exactly the thing needed for a proper nutrition intake. Saturated fats, or more commonly known trans fatty acid, is commonly found in junk food and fried ones. These are also known as bad fats which should be avoided at all costs since they are insoluble in water and is very difficult for our digestive system to break down. Unsaturated fats, also known as good fats are required at a controlled amount to provide the energy required by the body. While buying food products, read the labels and the ingredients very carefully to know what you are consuming. Products which claim to be fat-free or low-fat can also be misguiding since low-fat can be low saturated fats.

For a good vertical leap, proper diet must be coordinated with an apt training manual to give excellent results. Get a detailed description on whether the Vert Shock program is one of the apt training guide to help you increase your height through our article on the Vert Shock Review.


It can be safely said that the three components discussed above are partially responsible for a good vertical leap. It can be daunting for everyone to follow a diet chart separately or consult a dietician for the same. A good training manual, such as Jump Manual is a good way to maintain a proper nutritious diet, as well as to follow a regimented exercise routine. Jump Manual comes with an entire section which provides the necessary chart one needs to follow for an increased vertical leap. To start your journey for becoming a great basketball player, buy the Jump Manual today!

jump manual new version