How To Jump Higher

Anyone can learn how to jump higher by adding some simple training exercises to their day. The key lies in teaching your muscles to expend energy in a quick burst vertically. The first goal is to strengthen your leg muscles to make them more effective machines. You can do this by adding a few basic techniques.

Start with deep knee bends, or squats. Begin standing up and bend your knees down until you are in a low crouch. Don’t go so far down that you experience pain. Then slowly straighten up. Keep your back straight the whole time. Start with a few repetitions and increase the quantity over time. Progress to deep knee bend jumps; perform the same exercise and add an explosive jump upwards from the bottom of your bend. Focus on acquiring as much height at possible. Return to the crouched position at the end of your jump. Remember to increase the number of jumps slowly.

You must also strengthen your dorsiflexors. These are the muscles that point your toes. These muscles are critical to a good liftoff when jumping. You can do slow toe raises with or without weights. Another option is to use a toe machine at the gym, if your gym has one. Additionally, work on tightening your core muscles through crunches. If your core is weak, you will waste vertical energy as your body contorts from the power of your jump. Keeping your core stable will ensure that most of your jump energy goes up.

No matter what strengthening program you choose, remember to stretch well after your workouts. Tight muscles don’t respond well to explosive strain. Don’t workout more than every other day, and take extra time off if you feel sore; recognize that it will take time to develop this skill. Patience will pay off.