Athletes who play sports that require them to leap into the air, such as basketball or football, are always looking to get an edge by improving their vertical leap. A 40-inch vertical leap is a difficult feat to accomplish, but you may be able to reach that goal by performing exercises that work on leaping ability and strengthen leg muscles.

Warm Up First

Always warm up your muscles before working out. Taking a few minutes to prepare your muscles for the workout ahead can prevent injuries and increase the benefits of your workout. A proper warm up will increase the flexibility of your Achilles tendon, calves, hip flexors and hamstrings, according to Active.com. Sit on the ground with your legs apart and rock your body toward your each foot one at a time to stretch many of the muscles that will be involved in your leaping workout. Also jog for about 10 minutes prior to your workout to get your entire body loosened up and get blood flowing to the muscles.

Deep Knee Bend Jumps

Start your workout by completing 15 deep knee bend jumps. Work your way up to 20, then 30 repetitions as you build strength, according to InsideHoops.com. Stand up straight and bend at the knees until you are in a crouching position. Keep your back straight. Go all the way down until you are close to touching the ground with your rear end. Explode upward into the air leaping as high as you can. When you land, immediately bend the knees again and return to the crouching position and explode upward again when you reach the bottom. Complete the repetitions in a continuous movement without stopping in the standing or crouching position.

Calf Raises with Weights

Build your calf muscle strength by completing 30 to 50 toe raises during each workout. Stand flat-footed with your feet shoulder width apart and slowly rise up onto your toes, using your calf muscles to lift the weight of your body. Hold the position for a few seconds and lower your feet back down to a flat position. Holding weights in your hands or wearing a weight belt or ankle weights will add to the intensity of the exercise and help you increase calf muscle strength. Start with five-pound weights and work your way up. Do not increase the weight amount to the point that it causes pain to lift of hold the weights, but work your way up to a significant weight eventually.

Crunches

Your abdominal muscles play a role in your leaping ability, and you should give those muscles a thorough workout each day. Doing stomach crunches for 10 minutes in the morning and another 10 minutes at night is a good way to start, according to InsideHoops.com. Lay flat on your back with your knees bent and your feet flat on the ground. Cross your ankles and lift your knees back toward your chest slightly. With your hands touching the sides of your head, rock forward gently, using your abdominal muscles to pull you up until your shoulders are about two inches off the ground. Then relax your muscles and allow your shoulders to touch the floor. Immediately repeat the exercise over and over until you have done a complete workout.

Source:

Inside Hoops: Jump Higher - Vertical Leap Exercises

Active: How to Improve Your Vertical Leap