The ability to jump powerfully is required for many sports and activities. Baseball, basketball, volleyball, soccer, football, and track and field events are several sports where this is a desired ability. The best way to improve jumping height and speed is to increase leg muscle strength and to condition your fast-twitch muscle fibers to perform at an increased speed by practicing plyometric exercises.
Resistance Bands
Resistance bands are stretchy elastic bands used to provide resistance during a range of movements. They are versatile, lightweight and take up little space. Resistance bands work well as an exercise tool for many people with differing goals. Most companies use a color code ranging from yellow (least resistance) through silver (most resistance) to indicate the amount of resistance provided. The width of the band also indicates the amount of resistance; the wider the band, the harder it is to stretch. Choose a band that allows you to perform only 12 to 15 repetitions of each exercise before muscle fatigue.
Squats
Squats are an excellent workout to improve leg strength. The primary muscles targeted in squats are the quadriceps, an important muscle group for jumping. Step onto the resistance band with both feet. Your feet should be shoulder-width apart. Hold the handles near your shoulders and make sure there is tension on the band. Sit back into a full squat while keeping your hands at shoulder-height.Your upper legs should be parallel to the floor and your knees should not go past your toes. Maintain tension on the band and return to the starting position. Do two sets of 12 to 15 reps.
Calf Raises
The calf muscles are also instrumental in jumping ability. To do calf raises, stand with your toes on the resistance band and hold the handles near your shoulders. Ensure that you have enough tension on the band. Flex your calf muscles as you raise up onto your toes. Pause at the top and then slowly lower yourself to the starting position. Do two sets of 12 to 15 repetitions.
Hamstring Curls
Standing hamstring curls work the hamstrings and gluteus muscle groups, both of which are required for jumping explosively and powerfully. Loop the band around your left ankle and pull it tight. Stand on the band with your right foot and use a wall or chair for balance. Keep your left foot flexed and slowly lift your left foot towards your butt. Maintain constant tension on the band; if not, shorten the amount of band between your ankle and right foot. Squeeze your hamstring at the top of the movement as you pause, then slowly return to the starting position. Keep your upper leg and knee in one place -- only your lower leg should move. Do two sets of 12 to 15 reps, then switch legs and repeat.
Plyometric Band Jumps
Plyometric jumping exercises increase fast-twich muscle fiber activation. This plyo band jump move requires the use of a partner, a weight belt and three resistance bands. Loop two bands over each of your shoulders and attach the ends to your weight belt. Have the bands taut. Take the third band and run it horizontally across your back, underneath the first two bands. The ends of the third band should then be held by your partner, who will stand behind you. Step up onto a box or bench to stretch out the band your partner holds. If no box or bench is available, get your partner to kneel or lie on the floor to stretch out the bands as much as possible. Squat down and then jump upwards as explosively as possible. Extend your arms straight up into the air as you jump, to give yourself upwards momentum. Land as softly as possible, then return to the squat position and repeat the jump. Do two sets of 10 repetitions. Try to jump higher each time.
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