Part 1 of 2: Jumping mechanics
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Practice your pre-jump steps. The energy developed in those steps can help generate additional upward momentum, but it takes some practice to get your timing right and your body coordinated and aligned.[1]- When doing jump work-outs, you should take 2-3 steps before each jump. If you're practicing for basketball, walk down the court taking a quick 1-2 steps as if you were about to take a jump shot. This will work your fast-twitch muscles that are necessary for jumping higher.
- Practice jumping from your normal plant foot and from both feet at the same time.
2
Practice jumping from your "jumping position." In this position, your hips should be flexed 30 degrees, knees bent 60 degrees, and ankles flexed 25 degrees in order to generate the most power without injuring your knees.[2]- Be careful that your knees don't point inwards in a "knock knee" position; they should be positioned over the second toe.[2]Let your arms hang loosely at your sides. They will come up as you jump, and become part of your momentum.
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Visualize your jumps. You don't need to spend lots of time meditating on your jumps before doing them, but it helps to visualize the steps you'll take, the push-off, and to see yourself leaping in the air toward (or over) your target. You'll be focused on the series of steps and tasks you're about to complete, ensuring a successful jump.
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Jump. To maximize your effectiveness, there are several things you should be doing at once:- Push your body up with your legs, springing off the balls of your feet.
- Swing your hands up into the air, towards the ceiling, for additional momentum.
- Exhale when you're doing the motion, like when you lift weights.
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Land on the balls of your feet, bend your knees, and "roll" onto your heels in one fluid motion. This will absorb the shock of hitting the ground.
Part 2 of 2: Building leg strength
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Work squats and deadlifts into your exercise routine as part of your jump training. These exercises develop the hamstrings, glutes, and quads which are the key drivers to helping you jump higher.- At the gym, don't worry about maxing out with as much weight as possible when you're doing squats. Aim for a challenging weight and focus on doing 5-10 good reps per set.
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Do squat jumps. Get in a squat position with hands out. When extended, fully jump into the air as high as possible. Land on the balls of your feet.- Repeat 20 times a day.
- To increase difficulty, attempt to land on one foot or with something heavy in your hands.
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Work out your calves by doing calf raises. The calves are another important muscle group in improving your jumping. Build strength in these muscles by gripping a raised surface with your toes and using your calf muscles to do short dips.- You can try doing calf raises with one leg at a time, both legs, or even from a seated position.
- Try holding some weight while you do this to increase the resistance and build strength.
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Improve your flexibility by stretching. Whether you're jumping a hurdle or going for a rebound in basketball, it helps to be able to swing your leading leg wherever you want it to go so that you can maximize the momentum of your jump. If you're not flexible, moreover, you will tend to develop an imbalance of strength that will limit your ability to jump.[1]- Stretch your hamstrings and buttocks by laying on your back with one leg crossed over the other at the knee. Pull the lower leg toward you firmly and steadily. This should stretch the hamstring of the crossed leg.
- Touch your toes. Do seated toe touches, standing toe touches, spread leg toe touches, and crossed leg toe touches. Stretching your hamstrings with this routine is the best way to improve flexibility and increase your jumps.
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Improve the explosiveness of your jumping with plyometrics. The goal of plyometrics is to decrease the length of time it takes you to go from rest to maximum force.- Trying holding about one-third of the weight that you normally lift and then jump explosively, doing as many reps as you can.
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