To cultivate the technique for jumping higher, you need to develop power and speed in the leg and gluteal structure while also developing core muscle stabilization. Power and speed are attributes of fast-twitch muscle fibers that are stimulated and developed effectively with exercises that are fast and explosive. These exercises are challenging, and you may find that your muscles fatigue very quickly. Even elite athletes can have this experience, because the fast-twitch fibers are not used in most of our routines and are therefore underdeveloped. Fast-twitch muscle fibers are used when you jump explosively, run at a full-sprint speed or hammer cycle in a race. Plyometrics are exercises that train those fast-muscle fibers and the nerves that activate them.
Plyometric Exercises
Step 1
Try a simple vertical jump, repeating five sets, with two jumps as instructed per set.
Jump 1: Bend at the knees and hips and hold the semi-squat position for three to five seconds before jumping up vertically as high as possible. The three- to five-second delay increases the amortization phase.
Jump 2: Bend at the knees and hips to the same degree, but immediately jump up without a delay. This jump will be higher than the first.
Rest no more than 60 seconds between sets.
Step 2
Do the Lunge Scissor Jump. Repeat two sets of five jumps as instructed per set
Begin in a lunge position, right foot forward, front knee at a 90-degree angle directly above the ankle. Placing your hands on your waist, jump vertically, landing in lunge-left foot forward. Hold here in the lunge position for 10 seconds, regain your balance and jump again, switching to the right lung position with the right foot forward.
Step 3
Try box jumps. Repeat two sets of a five-jump repetition as instructed per set
Standing 1 foot away from the box that can support your weight, stand with your feet slightly wider than shoulder-width apart. Bend at the knees and hips into a 45-degree squat. Jump onto the box and back to the starting position. This completes one jump repetition.
Things You'll Need
- Supportive running sneakers
- Non-slip, shock-absorbing surface
- Load-bearing box no more than 1 foot in height, or an aerobics stair-stepper
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