Whether you want to increase your basketball dunking ability, your slam rate in volleyball or improve your high jump performances, you can learn to jump higher--without taking drugs. These tips can help you increase your physical endurance and build the muscles that will help you to jump higher.
Step 1
Stretch your muscles. Stretching can increase your jumping ability. Professional trainers are fond of saying, "a long muscle is a strong muscle," with good reason. The more range of motion you have, the more power you can generate. Stretching your leg muscles as well as your hips, abdomen and back can increase your flexibility and reduce the risk of a torn muscle.
Step 2
Strengthen your calf and thigh muscles. Forward lunges and squat jumps build the muscles you need to improve your jumping ability. Do each lunge with precision and control, striding with the opposite foot forward after holding the lunge until muscle fatigue. Squat jumps are difficult at first, but by exploding into a vertical jump from a squatting position you train your leg muscles to powerfully thrust your body upward.
Step 3
Lose excess weight. If you are carrying a few extra pounds around the middle, it will greatly affect your ability to jump higher. Eat a sensible, low-fat diet and consume plenty of lean protein, such as fish and chicken. They are the building blocks for stronger muscles without adding extra weight.
Step 4
Add some weight to your daily routine. By wearing ankle weights, weighted athletic shoes or wrist weights, your leg muscles naturally work harder and will become stronger, even when you're not working out.
Step 5
Sprint during your daily run. A sprint is an explosive burst of speed that trains your leg muscles to move with velocity and power. During your regular run, sprint as fast as you can for at least 15 seconds, once every 2 minutes.
Step 6
Practice jumping routines daily. At the same time, train your body to jump effectively. For example, if you want to jump higher to improve your basketball dunking ability, practice jumping and dunking every day.
Tips and Warnings
- Set aside time to stretch before and after your workouts. Stay hydrated. Healthy muscles need lots of water. Drink plenty of water before and during your workouts.
- Don't fall prey to the lure of performance-enhancing drugs. In the long run, they only damage your reputation and your health.
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