Do Ankle Weights Make You Jump Higher?

Enhanced athletic skills such as jumping higher are required to reach the next level in sports such as basketball, volleyball and track and field. The use of ankle weights in sport-specific training is questionable. How does the use of ankle weights affect jumping ability?

Function

Ankle weights function as a type of overload for muscle training. In order for strength gains to occur, your muscles must work to exert force to overcome a resistance greater than a normal workload. The resistance can be in the form of weights, body weight or gravity. Placing ankle weights on your lower legs and performing isolated movements such as bending and extending your knee joint can strengthen your quadriceps and hamstrings, the muscles in the front and back of your thighs.

Misconceptions

Although improved leg strength is recommended for increased jump height, it may be assumed that ankle weights are suitable for all training geared for improved jumping skills. Ankle weights are not suitable for use while your body is in motion performing movements such as running, walking or jumping. Placing an ankle weight on your lower body while walking or running slows your movement. According to the Mayo Clinic, using ankle weights while running may strain your hip and knee joints by stretching your ligaments, the tissue connecting your bones. Wearing ankle weights while jumping can hinder your ability to use proper form and mechanics.

Prevention/Solution

Training for improved jump height is best achieved with a combination of strength training and plyometric training. Plyometric training improves explosive power skills, the ability of your body to generate the most amount of force in the shortest amount of time. Training combines stretching and contracting your muscles to promote strength with speed. Training drills such as squat jumps and jumps to an elevated platform or box are suggested plyometric workouts.

Effects

Plyometric training places your muscles in a stretched position prior to contracting your muscles, activating your fast-twitch muscle fibers. These fibers are used for generating quick, explosive movements. Fast-twitch muscle training can increase your power, the ability to generate force quickly. Improved power enhances skills such as jumping and throwing.

Considerations

Plyometric training places an increased strain on your body and is not recommended for beginner-level training. Weight training using weight machines, free weights or ankle weights for isolated movements is recommended to obtain a strength foundation prior to adding power training to workouts.