Use ankle weights with plyometric and abdominal exercises can improve your jumping ability. Plyometrics are performed in an explosive fashion and they simulate sport-specific actions. They alone help improve your jumping ability, but by wearing the weights, your body will adapt to the excess resistance. Then, when you take them off, you will feel lighter and be able to jump higher. By working the abs, you will increase your core strength and generate more force during jumps.
Leg Exercises
Step 1
Secure the ankle straps and do a set of squat jumps. Stand with your feet shoulder-width apart and place your arms at your sides. Lower yourself down by bending your knees. Stop when your thighs parallel the floor and jump in the air as high as possible. Extend your arms above your head while you are in the air. Land softly on the balls of your feet and repeat.
Step 2
Stand with your legs in a staggered stance to do alternating lunge jumps. Place your right leg forward and left leg behind you, and lower yourself down until both knees are bent 90 degrees. Jump in the air with all of your might and switch your leg position. Land softly on the balls of your feet, lower yourself back down and jump again. Alternate back and forth with each jump.
Step 3
Stand behind an elevated aerobic step to do switch leg leaps. Place your right foot on the step and left foot on the floor behind you. Press down forcefully on the step and hop into the air. Change your foot position so your right foot lands on the floor and your left lands on the step. Alternate back and forth with each leg.
Step 4
Stand with your feet hip-width apart and cross your arms in front of your chest or extend them out straight to do truck jumps. Lower yourself down into a slight squat and jump in the air as high as possible. Tuck your knees into your chest, land softly on the balls of your feet and repeat.
Core Exercises
Step 1
Strap on the weights and lie face-up on the floor to do bicycle kicks. Lift your legs, bend your knees 90 degrees and parallel your shins to the floor. Position your hands on the sides of your head and lift your shoulders forward. Move your opposite arm and knee toward each other while extending one leg out straight. Reverse this motion to target your other side and continue to alternate back and forth.
Step 2
Hang from a pull-up bar while wearing the weights to do leg-hip raises. Place your hands shoulder-width apart on the bar and let your legs hang straight down. Lift your legs and bend your knees while keeping your upper body still. Stop when your knees are up by your chin and slowly lower your legs back down. Repeat for a set of repetitions.
Step 3
Perform 15 to 20 reps of each exercise.
Tips and Warnings
- Perform 10 to 12 reps of the leg exercises.
Things You'll Need
- Aerobic steps
- Pull-up bar
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