vertical leap

Question
I am 14. I am 5'7 I'll like to know how can I improve my vertical leap by a couple of inches in 2-3 weeks or less without buying a program or using a system? What exercises should I do?

Answer
Dear Kaylin,
Thanks for your question.

I'm now actually going to give you a month long, revised, successful program that will enhannce your jumping ability. It is used by my players during pre-season preparation. You will work 3 days per week Monday-Wednesday-Friday, which means 12 workout days in total.

Explosive plyometrics workouts is the right type of exercising for verical leap and lower body explosiveness.
This is going to focus on your fast twitch muscle fibers and enhance your jumping ability.

a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition.
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles.
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf,
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches,
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs.
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight,  that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop.
g)Depth jumps(maybe the most important exercise) - Get a chair or a box and ensure it will remain stable. Watch the cushioning. Get on the chair (2 to 3 feet high), drop off with both feet and as soon as you land, explosively jump back into the air.
Do not overtrain. This will cause an injury or a burnout which will leave you behind..
Warming up, stretching and cooling down is of the utmost importance.

Week _Leap Ups _Calf Raises _Step Ups _Thrust Ups _Burnouts _Squat Hops (wed)_ Depth jumps
sets  reps sets reps sets reps sets reps sets reps sets reps
week1 2 20 2 15 2 10 2 15 1 100 4 15 3 10
week2 3 20 2 20 2 20 2 25 2 200 4 20 4 10
week3 2 40 2 25 2 25 2 35 2 250 4 35 4 15
week4 3 35 2 30 2 30 2 45 3 200 4 30 5 15

And some super tips for growing taller! Did you know that 80% of  people don't use the even the 25% of growth hormone availiable. And this is a result of diet and lifestyle. Eating food containing the essential nutrients and sleeping 7-9 hours at night in a completely dark room are one of the things promoting growth hormone release. I ll tell you this huge secret. Chicken, walnuts or chocolate with not much sugar 1 to 2 hours before sleep dramatically increase growth hormone release. That's it!

Hope i've helped.
Yours,Coach B.Anagnosstou