Learning to jump higher in sand requires muscular power of the lower body. Plyometrics is a beneficial way to train the lower body muscles to exert a high amount of force as quickly as possible. These exercises involve jumping and are used to train your body to become more powerful and explosive.
Box Jumps
Stand facing a secured box or platform between 18 and 24-inches in height. Lower your body into a squat position and immediately jump up onto the box. Step back down off the box and jump back on the box as fast as possible. Repeat this exercise 10 times.
Squat Jumps
Stand with your feet hip-width apart, lower your body to a squat position and jump up as high as possible. Reach up with one or both hands to maximize jumping height. Upon landing, immediately jump up and attempt to reach higher upon each successive jump. Repeat this exercise 10 times.
Split Squat Jumps
Stand with your feet hip-width apart, with the feet positioned in a staggered stance. One foot should be two steps forward; your other foot should be two steps back. Squat to a lunge position until the knee of your back leg almost touches the floor, then immediately explode vertically. Switch your feet in the air so that the back foot lands forward. Repeat this exercise 10 times with five jumps for each leg.
Tuck Jumps
Stand with your feet hip-width apart, lower your body to a squat position and jump as high as possible. While jumping, pull your knees up to your chest. Upon landing, immediately jump up and attempt to jump higher upon each successive attempt. Repeat this exercise 10 times.
References
- "Encyclopedia of Muscle & Strength"; Jim Stoppani; 2006
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2009
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