Jumping is an athletic skill that requires strength, power and the ability to explode into movement. A powerful jump is essential in many of today's sports, especially basketball and football. The vertical jump is the most basic test used to assess jumping ability, which can be improved through a combination of resistance training and plyometrics.
Step 1
Start a resistance training program to build a strong base. You will never reach your jumping potential without adequate lower body strength. Use compound exercises like squats, deadlifts and lunges to strengthen your lower body. Deadlift variations build the glutes, hamstrings and hips. Squat variations target the quadriceps and glutes. When you master these lifts, throw in snatches and cleans, two Olympic lifts that can increase your power.
Step 2
Strengthen your core. The core stabilizes all movement, no matter how insignificant. Bodyweight exercises such as crunch twists, leg raises and reverse crunches can be used to build your abdominals. Exercises like reverse hyperextensions and pull-throughs are great for improving lower back strength.
Step 3
Use plyometrics to specifically develop your jumping ability. These explosive jumping exercises vary greatly in difficulty and intensity. Start with tuck jumps and pogo jumps to allow your body to adapt to the movement. Next, progress to low box jumps, a jumping exercise where you must explode out of a standing position onto a box. When you're comfortable with all of these exercises, add high box jumps and depth jumps. Perform depth jumps by dropping off of a very low ledge or box and immediately exploding into a jump. You want as little contact with the ground as possible.
Step 4
Rest and recover. Heavy compound lifts like squats and deadlifts should only be performed once a week. Throw core exercises into your other resistance training workouts to avoid overworking your abs and lower back. Progress slowly into plyometrics, especially if you're new to them. Use low intensity cardio as a form of active recovery.
Tips and Warnings
- Use low reps and heavy weight with your compound lifts to build strength instead of endurance. During your plyometric sessions, technique is more important than how high you're jumping.
- If you progress too quickly with the Olympic lifts, you risk injury.
Things You'll Need
- Gym access
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