Training for both double-leg and single-leg So 2 exercises that should be at the top of your training list if you want to improve your vertical leap are the squat (for double-leg jump) and the step up (for single-leg jump), due to their very similar biomechanics to these skills and therefore their high motor program compatibility.
Handball is about movement, not muscles – and you would only need to get the most impressive looking bodybuilder at your gym with the biggest most ripped vascular quads, and get him to show you how high he can jump (or how high he cant), to realise how true this statement is. In other words, a strong muscle does not automatically translate to strong movement ability and movement quality. Simply having strong leg muscles in general will not necessarily mean that this strength will translate to being able to jump high off one leg or 2. Strength training with movements that have a high degree of motor program compatibility to the vertical leap ensures a high level of transferable strength to the movements associated on gameday. We have covered this elsewhere, so I’ll move on to 4 key points in regards to appropriate strength training to improve your vertical leap.
Well the first thing to do is to drop the leg press because this will do nothing for your vertical leap, and at worst even regress your existing leap. But the question I often get is how? And which exercises are the best? It is also widely and well known that proper strength training is a key ingredient to improving this ability, and as a result, many junior and amateur level handballers are now looking to strength training to improve their vertical leap. Contrary to popular belief, this is an ability that every player can benefit from improving – however this is obviously an ability that is vital to taller players like backs and centers, and therefore should be a central pillar to the strength-training program of these types of players. After all, probably the first image that comes to most peoples minds when thinking of the sport is the vertical leap into a shot at goal. The vertical leap is a very important ability in handball, due to the amount of aerial contests or movements in the game.
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