How do you get vertical leap?

Answer 1

Depending on your sport increasing your vertical jump relates mostly to increasing strength, plyometric, ability, and movement efficiency.

There are other aspects such as balance, mobility, flexibility, etc... That will help you maximize your ability.

Begin your training focus based on your current ability set. For example a strong jumper with little speed, and plyometric ability would want to start a program based on plyometrics while maintaining strength levels.

Most athletes need to start increasing their strength levels first, as there is a prerequisite amount of strength necessary in order to perform at ones maximum ability. Without the necessary strength contraction speed will be inhibited by the lack of ability to overcomes one own body weight.

Strength training 1 -2 times a week is an excellent starting point, with focuses on glutes, hams, quads, calves, and core. Supplementary upper body 1 - 2 per week can help as well.

Plyometrics training 1 - 2 times per week.

Most athletes over tain, and under recover, by breaking the muscles down far too often without a proper recovery period.