by Kewoni Berkley

Created on: June 14, 2008

If you want to jump higher there are several exercises which you can stick into your regular workout. The best exercise for attaining flight would be the frog hop; other exercises include squats, wind sprints, long distance jogs, skipping, rat-a-tats and knee ups. By implementing all or some of the exercises listed your vertical leap should increase within a number of weeks.

Firstly, all of these are very rigorous, muscle intensive exercises and demand a full workout and stretching before they are practiced. Also it is recommended that one practices these exercises with a mind prepared for intense, energy consuming activities. Also, it is recommended that individuals know their limits and do not attempt to cross them as this can lead to very serious injuries.

The frog hop exercise is an intense exercise which includes fully bending the knees with toes shoulder width apart and spending approximately one second in this position then jumping up and forward to reach the highest point possible. When descending, do not drop to a standing position but again go into the stooping position which was described above. Repeat this for about one or two minutes then stop for a break from exercises.

Squats are simple and very easy to perform however they do output serious results on the calve muscles. To perform a proper squat, stand upright with both arms extended parallel to the floor. Toes must be shoulder width apart with heels off the ground; next drop the buttocks to a perfect sitting position for approximately two seconds then return to the standing position. Attempt about 30 of these the first time and gradually increase over time.

Wind sprints are great when trying to make you calves work better for you. When practicing with sprints try to make them between small distances. Great examples would be shuttles, also known as suicides, these are very intense. From a starting point, designate three other checkpoints of increasing distance directly in front of you. Do not make these intervals large; the furthest distance should be the length of a basketball court. Sprint quickly from the starting point to the first checkpoint then back to the starting point; immediately sprint again to the second checkpoint and back to the starting point; once again immediately sprint to the last checkpoint and back to the starting point. Next take a walk to the last checkpoint and back to the starting point. Attempt this again about two times then stop and take a rest.
Also, long distance jogs work the calve muscles and over time its strength increases allowing you to jumper higher.

Rat-a-tats may be known as several other names according to the territory. However, to perform this activity, stand in a squat position with both arms either close to the body or extended out in opposite directions. Next, sprint on the spot as fast as possible for approximately 20 seconds. When this is done rest for about 30 seconds and attempt again.
The exercise above resembles skipping very closely however there is no rope. Skipping and is expected is a very good exercise for working the calves. With a skipping rope in both hands extended to the appropriate length and behind the heels, stand with toes shoulder width apart and bring the rope over the head. Coordinate the timing and jump bringing the rope under the feet. Immediately bring the rope again over the head and again under the feet. Repeat these steps until tired.

Lastly, knee ups are very good for warming up; however they can be used in other instances. These are very simple. When warming up stand the toes and pull the knees up to the chest one after the other. Perform in one spot or move around while in action.

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