In the gym, you have access to multiple fitness tools, such as free weights, machines, stability balls, medicine balls and exercise platforms. To improve your jumping ability, you will need to use some of these. Your main objective is to increase leg strength and power. Both of these goals can be met by doing the right exercises with the right equipment.
Step 1
Hold a weighted barbell across your upper back to do squats. These work the glutes, quadriceps and hamstrings, which all contract simultaneously when you jump. Stand with your feet slightly wider than shoulder-width apart, tighten your core and keep your back straight as you bend your knees and lower your body. Stop when your thighs parallel the floor, stand back up and repeat for 10 to 12 repetitions.
Step 2
Grab a set of dumbbells to do lunges. These work the same muscles as squats, except you do them in a walking motion. Start with your feet together and hold the weights at your sides. Step forward with your right foot and lower your body down by bending your knees. Stop when your right thigh parallels the floor and your left knee is one inch above the floor. Stand back up, lunge forward with your left leg and continue to alternate until you've done 10 to 12 reps with each leg.
Step 3
Utilize the calf press machine to work your calves. These are the muscles on the back of the lower legs that contract forcefully right before you leave the floor during a jump. Place the balls of your feet on the platform of the machine and press your shoulders against the padded supports. Grab the top of the supports with your hands and lift up onto your tiptoes as high as possible. Hold for a full second, slowly lower yourself down until your toes point up and repeat 12 to 15 times. Keep your legs straight throughout.
Step 4
Grasp a pull-up bar to do hanging knee raises for your lower abs. The stronger you make your abs, the more power you will be able to generate when you are jumping. Place your hands shoulder-width apart on the bar and let your legs hang straight down. Keep your upper body still as you lift your legs and tuck your knees into your chest. Squeeze your abs forcefully and slowly lower your legs back down. Repeat for 15 to 20 repetitions.
Step 5
Lie face-up on a stability ball to do weighted sit-ups for your upper abs. Position your body so your head and shoulders are slightly lifted and hold a weight plate or medicine ball straight above your head. Lift your torso forward as you push the weight straight up toward the ceiling. Hold for a full second, slowly lower yourself down and repeat 15 to 20 times. Do not move your lower body throughout.
Step 6
Stand behind a plyo box to do box jumps. Plyo boxes are either wooden boxes or steel platforms with supports going down to the floor. Start with your feet shoulder-width apart and lower yourself into a squat. Move your arms behind your body and swing them forward as you jump off the floor onto the box. Land softly on the balls of your feet, jump back down and repeat 10 to 12 times. This is a plyometric exercise that is specific to sports such as football, basketball and volleyball.
Step 7
Place an aerobic step on the floor and stand with your right shoulder facing it to do lateral hurdle jumps. Lower yourself into a slight squat and hop completely over the step laterally. Land lightly on the balls of your feet and immediately hop back over the step. Alternate back and forth until you've done 10 to 12 reps each direction.
Tips and Warnings
- Perform three or four sets of each exercise and work out three days a week on alternating days.
Things You'll Need
- Barbell
- Dumbbells
- Calf press machine
- Pull-up bar
- Stability ball
- Weight plate
- Medicine ball
- Aerobic step
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