Learning to jump higher is relatively simple and almost anyone can do so. It takes exercises that train the proper muscles to see improvements in your vertical jump. With the right exercises and some hard work, your vertical jumping abilities can increase.
Step 1
Make a habit out of jumping rope. Regular jump-roping is sure to increase your vertical jumping capabilities and is a healthy form of exercise as well.
Step 2
Do squats. Keep your feet hip-distance apart, back straight, and don't let your knees go past your feet. Squat down until your knees are at a 90-degree angle, as if sitting down in a chair. Return to a standing position. Begin with 15 reps, then increase as desired.
For a variation on squats try adding some weight or jumping between. If you choose to squat with weights, you may want to consult a trainer to check your form and weight amount for safety. To squat with jumps, squat to the sitting position then jump upwards as high as you can. Return to the squat upon landing.
Step 3
Do toe raises to strengthen calf muscles. Stand regularly and slowly raise yourself up onto your toes then slowly lower back down to the ground. Repeat this motion 30 to 50 times, or more if desired.
Alternate methods of toe raises can be done at the gym using a toe raise machine. Another option is to stand on a stair or a thick piece of wood with your heels hanging off the edge and doing toe raises that way. Also, adding weight by holding dumbbells or wearing wrist weights can be helpful. Even 5 pounds is helpful.
Things You'll Need
- Jumprope
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