How To Jump Higher In Minutes

Jumping higher will give an athlete an advantage in sports. A basketball player who can jump higher will better be able to block shots, rebound the basketball, play tough defense and dunk the ball. A volleyball player who can jump higher will have the opportunity to block shots and spike the ball. Jumping higher is an advantage in football, soccer, tennis and baseball as well. If you want to jump higher, some exercise will help you get more lift in a matter of minutes.

Step 1

Alternate one-foot and two-foot jumps with ankle weights to improve leaping ability. Wearing ankle weights long term can cause problems for your feet, ankles, knees and hips. However, wearing them on a short-term basis while doing an exercise should not be harmful. Stand under a basketball backboard and take 10 consecutive two-footed jumps, trying to touch as high on the backboard as you can. Then do the same while jumping off your right foot, then your left foot. Take a 30-second break after you complete the set and then repeat the drill.

Step 2

Stand in the middle of the floor--where you can't touch or lean on a wall for support--and do calf raises. The calf is the most important and most explosive muscle in your body when it comes to leaping with great height, and if you do calf raises, you will help your jumping ability. Raise up on your tiptoes and hold the position for two seconds, then return to the starting position. Do 25 calf raises, take a one-minute break and repeat the set.

Step 3

Run uphill for about five minutes in order to build your leaping ability. This is a well-known training routine for many athletes. It was made famous by Hall of Fame football players Walter Payton and Jerry Rice, who used it as part of their training routine. Rice said that running hills helped him jump higher, run faster and build endurance. "It became a part of my routine," Rice said. "It helped my confidence and it made me feel I could get higher than the defender when the ball was on its way."

Step 4

Sprint in jump soles. Jump soles are a device that attach to the front of your gym shoes. They isolate your calf muscles and help them become more explosive. Go to your local high school or college track and sprint 25 yards, followed by walking 10 yards. Repeat this routine five times. It will take just minutes but it will improve your ability to go high in the air.