Todays Best Targeted Muscle Training for Vertical Jump workouts of all kinds

Looking for a better vertical leap? Target two muscles in your vertical jump workouts: quads and calf muscles. Don’t neglect the rest of your leg musculature, but these muscles require special focus if you’re after better height. Gaining strength in the right places will ensure your time in the gym is well-spent.

You have a number of training exercises to choose from, including lifting weights and stretching, as well as jumping, but make sure what you’re doing focuses on your quads and calves. You want speed as well as strength to make the gains you’re after. Since bulking up too much will decrease your speed and vertical leap, you absolutely have to be doing speed drills on top of strength training.

First off, let’s get down to brass tacks with real exercises and weight training that has to be part of your vertical jump workouts to target these muscles. The classic lunge and squat combo are fantastic, since these will work out your entire lower body, but also focus in the key areas. Don’t worry if you can’t get to a gym: do some wall-assisted squats to get the same result. A wall-assisted squat, or “wall sits,” is when you put your back against a wall and get yourself into a right angle with the floor. Hold yourself in that position until your legs are on fire!

To target your calves, you should do the traditional calf raise exercise. You can do this weight-assisted, by holding a weight and then standing on tip-toes, holding the tip-toe position as long as you can, lowering yourself slowly. Or, again, you can do this outside the gym. Standing tip-toe on a staircase with your heels in mid-air, rise to full height on your toes and then slowly lower yourself. Repeat until you feel it, then keep going a bit.

After building up your quads and calves in strength, you need to begin focusing on including speed training as well. You have a number of options to work on your quickness while giving special attention to your key muscles.

The 40-yard dash is the all-time classic speed trainer. This is, or should be, about an 8-second sprint (thereabouts), improving your speed. Add to this ladder training. Get an agility ladder and perform different drills with it: side stepping it, running through it. Work on being quick without being hurt.

Lastly, box jumps are a great addition to vertical jump workouts. Buy plyometric boxes, maybe around 2′ or 3′ to start with (they come in stackable sizes). Jump onto the box, landing safely, then jump down. Once your feet hit the ground, jump back on as swiftly as you can, and your vertical leap will make maximum gains!

Keep your focus where it counts: your calves and quads, and your speed and strength. Improve these muscles while improving your speed will guarantee that you’ll get the maximum gains in your vertical jump workouts.

Learn more about Vertical Leap Programs. Stop by Jacob Michaels’s site where you can find out all about Enhancing Your Jumping Skills and the exercises and programs that can improve your Jump.