Being able to jump high comes easy to some, but other people have to work at it. Having this ability elevates your stock when you step foot onto a basketball court or football field. The goal with natural exercises is to target the main jumping muscles, which include the quadriceps, glutes, hamstrings, calves and abs. Your best bet is to include standard weight training exercises with plyometrics, which increase power output and are performed in an explosive motion.
Lunges
Lunges work all the lower-body muscles as well as the abs. They are performed from a standing position, and you have the option of holding dumbbells at your sides to increase your resistance. To begin, stand with your feet together and let your arms hang at your sides. Keeping your abs tight and back straight, step forward with your right foot and lower yourself down by bending your knees. Once your right thigh parallels the floor, stand back up and bring your feet together. Repeat with your left foot and continue to alternate back and forth.
Tuck Jumps
Tuck jumps work the legs, glutes, calves and abs all in one fast motion. To start, stand with your feet about hip-width apart and rest your arms at your sides. Lower yourself into a partial squat, then quickly jump in the air with all your might. As you do this, tuck your knees in close to your body. Land softly on the balls of your feet and immediately jump again. To make this exercise more challenging, hold a medicine ball at arm's reach overhead.
Switch Leg Leaps
Switch leg leaps work your legs and core, and they require a weight bench. To begin, place your left foot on the bench and right foot on the floor. Forcefully press down on the bench and jump into the air as high as possible. As you do this, quickly switch your legs so your right foot lands on the bench and left foot lands on the floor. Continue to alternate back and forth in a steady motion.
Deadlifts
Deadlifts work the entire lower body as well as the core and upper back. These require a weighted barbell or two dumbbells. To start out, place the bar on the floor and stand behind it with your feet about shoulder-width apart. Slowly lower yourself down by bending your knees and hips, and grasp the bar with a shoulder-width grip. Keeping your back straight and abs tight, lift the bar from the floor as you come to a full standing position. Let the bar rest against your thighs at this point. Slowly lower the bar back to the floor and repeat.
Calf Raises
Calf raises zero in on the calves, which run down the back of the lower legs. These muscles are the last to contract right before you leave the ground with a jump. To do calf raises, stand with your feet about shoulder-width apart and hold dumbbells at your sides. Keeping your knees locked, rise up on your tiptoes as high as possible and hold for a second. Slowly lower your heels back down and repeat. For a variation, position the balls of your feet on a stair step.
Plank
A plank is an ab exercise performed from a face-down position on the floor. To begin, lie on your stomach with your hands about shoulder-width apart and feet together. Steadily push yourself off the floor until your arms are fully extended. Raise your hips in the air to form a straight line from your shoulders to your heels and contract your abs. Hold this position as long as you can and slowly lower yourself back down. For a variation, place your forearms on the floor.
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