The 9 Steps
Air Alert Workout Chart
Advanced Workout Chart

Step 3: Leap Ups

Leap Ups is one of the best exercises for increasing your vertical jump. This exercise targets essentially every muscle in the thigh designed for jumping. You will quickly notice this as you will feel a burning sensation in your quadriceps as you work out.

You can do Leap ups with a jump rope to help with coordination and balance or you can do them without. Choose only 1 of the options.

Leap Ups Without The Rope: Begin by bending down to a 1/4 squat position which is between sitting and standing. Keep your elbows slightly bent. Look straight ahead with your feet about shoulder width apart and jump off both legs 10 - 12 inches off of the ground. It is essential that you maintain this height for each jump or repetition. If 10 to 12 inches is too easy, you may try jumping 12 to 14 inches off of the ground.

After each jump, make sure you land on the balls of your feet and that you allow your body to fall back to a 1/4 squat position. As soon as you are in this squat position, use your thigh muscles to jump yourself back up to the given height. This should be a smooth, ongoing movement. You should never feel as if you are stopping between the squat position and jumping back up into the air.

leap ups

Step 1: When beginning, bend down to a 1/4 squat position with your elbows slightly bent and your hands out in front of you and jump up.
Step 2: Jump up into the air to a minimum of 10 to 12 inches. (You may jump 12 to 14 inches if this is too easy). When you are in the air, keep your hands by your side. When you land, this completes 1 repetition.

Rest about 2 to 3 minutes between sets.

Leap Ups With The Rope (Optional): Performing Leap Ups with the jump rope is exactly the same as without the rope. Simply complete 1 Leap Up for each turn of the rope.

Leap Ups with rope

Step 1: When beginning, bend down to a 1/4 squat position
Step 2: Turn the rope and jump back into the air to a minimum of 10 to 12 inches. (You may jump 12 to 14 inches if this is too easy). When you land this completes 1 repetition
Step 3: Slowly descend back to the 1/4 squat position
Step 4: Jump back to required height while turning the jump rope
You will feel your thigh muscles working and burning. If this is not the case, then you are not bending down far enough or jumping off of the ground high enough

Rest about 2 to 3 minutes between sets.

Contact

TMT Sports
4242 Windemere Lane
Charlotte, NC 28211

Email: service@airalert.com

Submit Question: contact form

About TMT Sports

TMT Sports was founded in February, 1991 by Timur Tukel and operates out of Charlotte, NC. TMT Sports produces 2 basketball products designed to greatly improve a player's playing ability.

Air Alert: The Complete Vertical Jump Program was first published in September, 1991 and continues to be the number 1 program used in the game. It is now free open source content.

Court Controller heads up dribbling mask was first released in 2003 and then re-designed in 2016.