What are some good exercises to help me get a better vertical leap?!
Question: im a boy aound 5'4 and around 110lbs i wanna get more calf muscle so i can get a better vertical leap for baseball and football. Right now i have around a 15 or 16in vertical plz tell me how i can get better thank you so much.
Answers: im a boy aound 5'4 and around 110lbs i wanna get more calf muscle so i can get a better vertical leap for baseball and football. Right now i have around a 15 or 16in vertical plz tell me how i can get better thank you so much.
Glad to hear you want to increase that vertical. First off, the calf muscle is not even close to the most important muscle when trying to improve your vertical. Try this to see for yourself. Go to some stairs with both feet on a step, with half of your foot on the step and the back of your foot hanging off it. Now, try to jump on to the next step with only your calf, not bending your knee. Pretty much impossible, right? You are first going to need to develop some much needed strength. Some exercises you are going to want to excel in are the squat, deadlift, split squat, lunge, romanian deadlift, pistol squats, and leg curl. I would try to get your squat around 1.5X your bodyweight, so, in your case, you are going to want to get your squat around 165. I'm not sure how old you are, so you may want to start off with bodysquats, trying to complete 2 or 3 sets of 8-10 reps. You would perform this excercise twice a week. Once this gets too easy, you will begin pistol squats, which are basically one legged squats. When performing squats, don't be afraid to go past parallel. The farther you descend in the movement, the more muscles you will activate, which will help develop your strength even greater. I'm guessing you're pretty active already with the sports you play, so i'd stay away from any plyometric drills. Basketball is inherently plyometic itself, so just concentrate on strength work. You could divide up the strength workouts in two sessions per week. Workout A could be squat, romanian deadlift, leg curl, and calf raise. Workout B could be deadlift, lunge, leg curl, and calf raise. Make sure to have at least two full days of rest between the workouts. Keep the sets between 2-4, and the reps between 4-8. hope this helps! let me know if you need any more help!
You need to do a total body work out not just your calf muscles.
Work on your abdominal and core muscles.
Do plyometric exercises and run stairs or stadium bleachers.
Lift weights 2 days, do plyometrics 2 days and run the stairs on the days you do the plyometrics.
WALL SITS
they will increase the strength of your legs giving youmore explosive power to jump ....and also wen you jump tryand come up of your toes that way youuse your gastronemeus asewell as you more powerfull leg muscles ...... and it also lessens surface area so you exert more pressure on the ground ...if youdont know hat a wallsit is serch it on google