Strengthen Your Leg Muscles
Jump rope to tone your calves.
Stand tall with the rope behind you, handles in each hand. Swing it overhead and jump as it passes under your feet. Keep your shoulders relaxed, core tight, and aim for 120 turns per minute for about 10 minutes. This builds endurance and sculpts your calves.
Barbell deadlifts for powerful quads.
With a straight back, bend at the hips and knees to grab a barbell. Push through your legs to stand, thrusting your hips forward. Use an overhand grip, and aim for 6–8 reps per set, resting 30 seconds in between.
Bulgarian split squats for balance and strength.
Stand in front of a bench, place one foot behind you on it, and squat down with your other leg until your knee nearly touches the floor. Push back up to start. Do 6–8 reps per leg, 2–3 sets. Add dumbbells for extra challenge.
Calf raises you can do anywhere.
Stand and push through the balls of your feet to lift your heels, holding for 1–3 seconds before lowering down. Do 10 reps at a time, aiming for 30 total. Perfect while brushing your teeth or washing dishes.
Exercises to Improve Your Vertical Jump
Jump and reach for explosive power.
Start standing with feet shoulder-width, arms overhead. Swing arms back, lower hips, then jump straight up as high as you can. Do at least 10 reps per set.
Power skips for height and strength.
Skip forward, driving one knee up as you push off the opposite foot, moving arms and legs in opposite directions. Perform on a flat surface to stay safe.
Jump squats for serious leg gains.
Perform a regular squat, then jump up explosively at the bottom. Do 5–6 reps, 1–2 sets. For added intensity, hold light dumbbells.
Box jumps to build explosive strength.
Stand in front of a sturdy box or bench. Lower into a squat, swing your arms, and jump onto the box. Do 5–8 reps, 1–2 sets. For a variation, try depth jumps: start on the box, jump down, then jump back up immediately.
Add a running start for maximum lift.
Before a layup or dunk, take 2–3 controlled steps to build momentum before jumping. Don’t sprint too fast — keep control for the best results.
