In the sports world, the ability to jump high--also known as a vertical leap--means athletes are able to add the extra "oomph" that makes a basket or gets a volleyball over the net. Whether your goals are for athletic performance or skill-building, it is possible to improve your ability to jump higher. Using a combination of proper technique, muscle building and frequent practice, you can jump higher. You should note, however, that jumping puts extreme impact on your joints--avoid practicing every day as a means to prevent injury.
Hit the Weights
According to DrMirkin.com, your jump height is determined by how much force your legs are able to leverage against gravity. This means that if you want to jump higher, you need to have the muscles that can propel you off the ground. While you may be lifting weights or performing weight-bearing activities, the trick is to change up how you lift weights. Because you are likely practicing jumps throughout the week, consistent and intense weight training can make your muscles feel as if weight training is bringing you down instead of up. Dr. Mirkin recommends a training split of moderate weights on Monday, light weights with higher repetitions on Wednesday and heavy weights on Friday--the days can be altered to best fit your schedule. According to Criticalbench.com, the main muscle groups utilized during a jump are: your quadriceps--the muscles in front of your thighs; calves, muscles on the backs of your lower legs; and arms, which propel you upward. Exercises, such as squats, lunges and calf raises, will especially help concentrate on the quadriceps, which are vital to pushing off from a jump.
Increase Flexibility
Although you may not see the need for flexibility in jumping straight up in the air, increasing your flexibility allows your body to be more responsive to jumping. For example, a basketball player jumping high for a dunk may need to adjust his body positioning in mid-air. This is where flexibility comes in.
Performing 15 minutes of stretching most days of the week is a trick that can further develop your body's reaction capabilities, according to Criticalbench.com. Areas to stretch include the quadriceps, hamstrings, calf muscles, biceps, triceps and core muscles. Hold each stretch for at least 20 seconds, then release. This also can help relieve any muscle tension you may experience following weightlifting sessions--helping you jump higher while practicing.
Visualize
Although it's hard to define, the mind-muscle connection is powerful when it comes to jumping higher. This means that to jump higher, you have to believe you can jump higher. Visualization techniques, such as picturing yourself achieving an extra 6 inches of height or reaching a certain point with your jump can actually help you get there. Set a goal, picture yourself reaching that point and chances are, with enough practice, you can get there.
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