Whether you're working on your slam dunk or you're simply looking to improve your balance and agility, learning to jump higher may tone your legs and improve your overall physique. By adding a few new exercises into your routine, you will strengthen the muscles and perfect the movements that make jumping high look effortless. Consult your doctor before incorporating any new exercises into your workout.
Depth Jump
In the article "Run Faster, Jump Higher, Hit Harder" in "Esquire" magazine, Arnie Cooper recommends plyometrics, a program designed for Soviet athletes based on speed training rather than weight training. For a higher jump, Cooper suggests doing two sets of five depth jumps. Stand on a bench with your feet touching one another, then carefully step off the bench with your right foot leading. As you land on only your right foot, jump vertically as high as you can. Jump and land on your toes instead of your heels to reduce impact. Repeat with the left leg and continue for a total of five repetitions on each leg.
Box Jump
To strengthen the calf muscles and improve your jump, stand in front of a gym bench. Stand with your legs shoulder-width apart, then bend your knees so you are in a squatting position. Jump onto the bench with both feet, landing on the balls of your feet rather than your heels. Jump back down, spending as little time on the ground as you can, says Cooper. Repeat 10 times, then rest and do an additional set of 10 box jumps.
Standing Calf Raise
In the article "Any Chump Can Jump" in "Iron Man Magazine," Bill Starr, former strength and conditioning coach at Johns Hopkins University, recommends doing standing calf raises to strengthen the legs and improve your overall jump. If you have access to a calf raise machine, do 20 calf raise reps on a challenging resistance level. If you do not have a calf raise machine available, stand on your toes on a phone book and raise your legs up and down with your toes. Because your only resistance is your body weight, you may need to do 125 or more reps.
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