The ability to jump high revolves around power generation in your legs. Power is basically the ability to move heavy loads quickly and efficiently. To build power, you need to do weight training exercises in conjunction with plyometric exercises. Plyometrics involve stretching the muscles prior to contracting them, according to the American Council on Exercise. The end result is a fast, explosive motion that improves leg strength and increases jumping ability.
Step 1
Perform compound leg exercises. Squats, deadlifts, leg presses and lunges work the glutes, quadriceps and hamstrings all at once. The quadriceps contract when you extend your knee and flex your hip, and the glutes and hamstrings contract when you flex your knee and extend your hip. Because more than one muscle gets worked at a time by these exercises, they are known as compound exercises. Include these in your workouts to build maximal strength.
Step 2
Strengthen your calves by doing calf raises and farmers walks. The gastrocnemius and soleus are the two calf muscles found on the lower back legs. They are important for the last bit of liftoff you get when jumping. Perform calf raises by holding dumbbells in your hands, then lifting your heels off the floor. Lower yourself back down and repeat.
Hold dumbbells at your sides, stand on your tiptoes and walk across the gym and back to your starting point to do farmers walks.
Step 3
Execute a set of squat jumps. Stand with your feet shoulder-width apart, lower yourself into a squat and jump as high as possible. Raise your arms above your head as you jump. Land softly on your feet and repeat.
Step 4
Stand with your feet shoulder-width apart to do tuck jumps. Lower yourself into a slight squat, jump in the air as high as possible and pull your knees into your chest. Land softly and repeat.
Step 5
Stack two aerobic steps on each other to do lateral hops. Stand with your feet together and right shoulder facing the steps. Hop laterally over the steps, land softly and immediately hop back over. Continue hopping back and forth.
Step 6
Mix bounding into your cardio routines. To repetitively jump high during a game, you need cardio endurance. During your normal running during the week, add in bounding to help increase your jumping ability. As you are running, jump off your right foot as high and far forward as possible. Land on your left foot and repeat immediately. Perform bounding for 10 strides with each foot every 5 or 10 minutes during your cardio workout.
Step 7
Perform enough work to get a good result. Aim for 10 to 12 reps and three to four sets with your weight training and plyometric exercises. Take two days off in between each workout to fully recover. Use the heaviest weights you can handle with your weight training exercises and wear added resistance such as weighted vests and ankle weights with your plyo exercises.
Things You'll Need
- Free weights
- Leg press
- Weighted vest
- Ankle weights
- Aerobic steps
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