The most efficient method to increase vertical leap is impractical and impossible if your only focus on one method. A single method for having the best result is not realistic. The best way for you to achieve this is to integrate various exercises since vertical jumps and leaps are somewhat difficult to reach. Undoubtedly, plyometrics will let you have the means and conditioning to reach your full potential. One good example of an effective plyometric drill is the depth jump, and it is done like this:
- Start by standing on a plyometric box with your toes on the edge, and feet hip-width apart from each other.
- Get down from the box and land using both feet.
- Explode upwards and extend both of your hands up. Make sure that your jump is vertical, and you body should be unparallel to the floor.
- Land as softly as you can and reduce your contact time with the floor.
- For a more challenging workout, add more inches to your box’s height.
- Lateral Hurdle Jumps. It is an efficient plyometric training activity. You must stand near the object that you are going to hop over. While raising your knees, jump vertically and laterally. Ensure that you’ll land in both your feet before you hop towards another direction on top of the obstacle. In executing this activity, it’s vital to have no hesitation in between jumps. You must also stop dropping into a squatting position.
- Single Leg Lateral Jumps. Stand on your right leg. Put your hands on your waist or rest them on your side. Then, jump towards the right side while maintaining your equilibrium. Jump back to your initial position. Increase the difficulty of this plyometric training activity by putting an object on the floor like a rope.
- Single Leg Tuck Jump. This is a variation of Tuck Jump. You’ll only use one leg on this. You must quickly jump as you land. Minimize the duration of the ground contact and execute the hop for the similar leg. After some rest, switch legs and do repetitions. This kind of exercise is helpful for basketball players because it will help improve takeoff using a single foot.
Here are some more plyometric drills.