how to jump higher
On January 20, 2010 in Sports
Okay, so you’re looking for tips on how to jump higher. In this article I will run through a complete training programme. The exercises will include elevated jumps, explosive leg jumps, and double jumps.
You can start with study Increase Vertical Jump Programs. To begin your workout, warm up your leg muscles and then do some extensive leg stretches. This is important, because you will be building muscle fibres used for jumping.
Do some rope skipping. This is a fantastic form of cardiovascular exercise. Never miss out this step, as it vastly improves your overall results.
Do some short bursts of sprinting.
Run up stairs on toes. Run up one flight of stairs a single step at a time, then walk back down and repeat, this time taking two steps each time. Repeat this until you cannot manage any more.
Do Elevated Jumps (see below)
Do Explosive Jumps (see below)
Do Double Jumps (see below)
Make sure you rest your legs for a minimum of two days a week. Rest is important for the muscle fibres to grow and repair themselves.
Elevated Jumps
To start, place a platform or step bench on the floor.
Stand on top of the bench/platform, and then do a backward jump onto the ground. Focus your attention on a safe landing.
With a bouncing motion, immediately Increase Vertical Jump back up onto the bench/platform.
Repeat three sets of 10 repetitions of this exercise. You need to take extra care with this exercise, as there is a risk of injury. If in doubt, ask a trainer or spotter for some help.
Double Jumps
Face a secure platform. This is your preparation for an explosive leg jump.
Jump as high as possible, focussing on exploding off from your right leg. In mid air, scissor your legs once, and then land back down with your right foot on the floor and your left foot on the platform.
Perform three sets of 10 repetitions of this exercise. Rest for 30-to-60 seconds between each set.
Explosive Leg Jumps
Perform a double jump by jumping up as high as you can with both feet from a stationary position on the floor.
As soon as you land, jump again but using less effort this time.
Perform three sets of 10 individual jumps.
Warnings & Tips
Things to note when trying to jump higher:
For more help, see a qualified athletic trainer. They may recommend further exercises.
Make sure you have read all the instructions fully before you attempt the exercises.
WARNING: Some of these exercises can cause injury (particularly to the knees) if not properly performed, e.g. the leg jumps and stair runs.