Being able to jump high gives an athlete advantages. A basketball player will be able to pull down more rebounds and a soccer player will be able to elevate over his competitor to get a header. How high you can jump depends on a variety of factors, including genetic predisposition, leg strength, leg power and jumping mechanics. Besides your genetic make-up, the rest of the factors can be improved upon through training and practice. If you want to learn how to jump higher, you should follow a training program that develops your leg power and strength and also improves your jumping technique.
Improve Your Jumping Mechanics
Step 1
Perfect the preparatory phase of jumping. This phase is just before you leave the ground, and it involves slightly crouching. Your hips and knees flex and your ankle dorsiflexes, which causes your jumping muscles to stretch. Your feet should be hip-width apart, which puts your feet directly under your hips and causes all of the forces from your legs to drive directly upward. The crouch should only be a slight squat and it shouldn't be held for more than two seconds. Ideally, you crouch immediately before taking off.
Step 2
Practice the propulsion phase of jumping. This phase involves the extension of your hips and knees and plantar flexion of your ankles, causing you to straighten up and push off the ground to take off into the air. Your hips should start the movement, with your knees extending just afterward. Your arms should swing upward and forward together, which helps increase momentum.
Step 3
Perfect the landing phase of jumping. Landing is important in ensuring the safety of your hip, knee and ankle joints. Feet should land hip-width, just as they were when they took off. You should first land on the balls of your feet, and your hips and knees should give a bit to soften the impact.
Improve Leg Strength and Power
Step 1
Complete strength training and plyometrics exercises twice a week with 72 hours of rest in between training sessions.
Step 2
Complete strength and plyometric training exercises that develop the muscles used during jumping. Kyle Brown of the National Strength and Conditioning Association suggests that you superset pairs of exercises, which means you would rotate back and forth between the exercises until all of your assigned sets are completed. Match squats with squat jumps, step-ups with plyo lunges, lunges with single leg hops and calf raises with side to side bunny hops.
Step 3
Perform three sets of 10 to 12 repetitions for each exercise. Rest for three minutes in between sets.
Tips and Warnings
- During competition, if you have the opportunity to step into the preparatory phase of your jump, you will be able to jump even higher than if your feet are set on the ground.
- Concentrate on quality of your repetitions rather than quantity. Only complete the number of repetitions that you can without adversely affecting your technique.
Things You'll Need
- Athletic shoes
- Weights
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