subject: Vertical Jump Workouts That Target These 2 Muscles [print this page] The quads and calves are the two target muscles you need to focus on to make real gains with your vertical jump workouts. You will also be inadvertently working out your other leg muscles in the process-which is a good thing!-but really tightening the focus on your quadriceps and calf muscles are where the best gains in power and jump height will be found.
Not only do you want to focus on these two muscles, but you'll also want to build speed and power to gain hops. You'll have a number of exercises at your disposal, we'll cover a few here, just remember where to focus your attention. Keep in mind: if you get too bulky, you'll lose speed. Lose speed, and you won't jump as high...so you'll need to keep up with the speed training, too.
We'll begin with a few of the best, classic exercises you need to have in these vertical jump workouts. The most popular exercises would be lunges and squats, both of which workout your target areas as well as the entire leg. Don't fret if you don't belong to a gym: just do wall sits. A wall sit is where you lean against a wall with your back to it, then lower yourself until your thighs are parallel to the floor. Stay in that position as long as you can endure the burn.
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.
Running the 40-yard dash is the most famous exercise for speed. This sprint is designed with nothing but speed in mind: it's all acceleration. Another element to increase your quickness is getting yourself an agility ladder and just do various drills with it. Run through it, do the side-to-side step with it, per the instructions. Don't try this with a regular maintenance ladder, either!
Finally, to gain speed, do box jumps. Play it safe and get a plyometric box, about 24"-36" high to start with-and this depends on your skill when you start. Simply jump on top of the box, and land slowly-so you don't knock it over or fall off. Jump down and then-quick as you can-leap back up. It's the explosion of the jump as well as the height that matters.
Keep in mind, in summary: if you want maximum payback from your vertical jump workouts, concentrate on these two muscles, and two elements. That is: your calves and quads, and improve your power and speed, and you'll be setting personal records with your vertical jump.
