Whether you're jumping hurdles, going in for the slam dunk or leaping across the balance beam, increasing the height of your vertical jump can improve your overall athletic performance in a number of sports. The height of your vertical jump -- jumping straight up from the ground -- helps assess your explosive power and predict your athletic ability, says the National Strength and Conditioning Association.
Step 1
Warm up by static stretching your leg muscles, including the quadriceps, hamstring, and calf muscles, in sets of two or four, held for 15 seconds each. Static stretching consists of slow, continuous movements. Stretches of six sets or 90 seconds per muscle group caused a decrease in vertical jump in a 2008 study by the Cardiopulmonary and Metabolism Research Laboratory, Department of Kinesiology at the University of Toledo.
Step 2
Jump on and off soft padded surfaces, such as gym mats, to pre-stretch your muscles through plyometrics, which combines controlled impact and maximum power. Always begin on the ground and practice low-impact landings by picturing yourself landing "light as a feather" and "recoiling like a spring," after impact, suggests the American Council on Exercise, who recommended using plyometrics in moderation under the guidance of a coach or trainer.
Step 3
Take one quick step back and then jump. This step back, known as the drop-step technique, gave collegiate football players a higher jump, compared with jumping from a stationary position, found a 2008 study by the Department of Health, Physical Education and Recreation at Utah State University.
Tips and Warnings
- When combined with basketball activity, ballistic stretching -- the bouncy stretch -- has increased flexibility and acute vertical jump height, according to a 2006 study by the Human Performance Research Center at Brigham Young University. However, ballistic stretching has caused injuries to the muscles and tendons. You should only try this method under the guidance of your basketball coach.
- Pylometrics is not recommended if you are in poor physical condition or have orthopedic limitations.
Things You'll Need
- Stacked mats
References
- Pub Med.gov: Countermovement Vertical Jump With Drop Step is Higher Than Without in Collegiate Football Players; V. Brodt, D.R. Wagner and E.M. Heath; July 2008
- Pub Med.gov: Varying Amounts of Acute Static Stretching and its Effect on Vertical Jump Performance; J.W. Robbins and B.W. Scheuermann; May 2008
- American Council on Exercise: Plyometrics: Controlled Impact/Maximum Power
- Pub Med.gov: Ballistic Stretching Increases Flexibility and Acute Vertical Jump Height When Combined With Basketball Activity; M.T. Woolstenhulme, C.M. Griffiths, E.M. Woolstenhulme and A.C. Parcell; Nov. 2006
- KidsHealth from Nemours: Jumper's Knee
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