You can use on-line exercises to demonstrate excellent technique for the exercises that will help you jump higher. In order to increase the height and power of your jumps, you body will have to increase power and quickness in the lower body, abdominal and back. Power and speed stem from fast-twitch muscle fibers that are stimulated by movements that are explosive. Often referred to as plyometrics, these movements can be difficult to master although very effective in the long run. Since fast-twitch fibers are not used in most of our daily movements, the body may take some time to become accustomed to summoning their usage. The kinds of activities that use such fibers are explosive jumping, sprinting and bicycling road racing. Plyometrics are exercises that recruit fast-twitch muscle fibers and the nerves that govern them.
Online Plyometric Exercises
Step 1
View the technique demonstration a knee tuck jump online at: http://www.wonderhowto.com/how-to/video/how-to-do-the-knee-tuck-jump-243766/
Repeat five sets of the knee tuck jump, with two jumps as demonstrated per set.
Notice, the three to five-second delay increases the amortization phase.
Jump 2: Repeat the knee tuck jump in the same fashion, but this time, immediately jump up without a delay. This jump will be higher than the first.
Rest between sets.
Step 2
View a demonstration of the side jump at: http://www.wonderhowto.com/how-to/video/how-to-do-a-side-box-jump-exercise-243764/.
Repeat two sets of five side jumps as demonstrated per set.
Use the box or stair stepper as your prop to jump over. Do not attempt to use anything with more height as the risk of injury increases with the use of larger objects.
Step 3
View a demonstration of the forward box jump at: http://www.wonderhowto.com/how-to/video/how-to-practice-box-jumps-and-hops-plyoquicknic-drills-146318/
Repeat 3 sets of a ten-jump repetition as demonstrated per set.
Notice, the athlete is standing approximately 1 foot away from the box ,with feet slightly closer than shoulder-width apart. Bend at the knees and be sure to maintain the bend in your knees. Jump onto the box and back to the starting position. This completes one jump repetition.
Rest between sets.
Tips and Warnings
- Your standing surface should be able to absorb some of the shock of your landing to prevent injury. If training outdoors, use grass or sand. When indoors, use an exercise mat or similar rubber padding.
- In order to perform these exercises safely, you should be able to squat at least the equivalent of your body weight before beginning this program.
Things You'll Need
- computer
- internet access
- comfortable shock absorbent sneakers
- non-slip, shock-absorbing surface
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