The legs are responsible for carrying the weight of your body from one location to another. Because they have this responsibility, the muscles in the legs are the largest in the human anatomy. It is these muscles that are also called into play when you are jumping. If you want to jump higher, you need to do exercises that focus on building strength and power. This involves conventional leg exercises and plyometric exercises, which are characterized by fast, explosive movements.
Step 1
Work your whole lower body with barbell squats---a power-building exercise that works your glutes, quads, calves, hamstrings and hips. Stand under the rack with the barbell resting on your upper back. Place your hands in a wide grip and lift the bar off the safety pins. Step back a few feet and stand in a slightly wider than shoulder-width stance. Slowly bend your knees and squat down until your thighs are parallel to the ground. Stand back up and repeat. Do 10 to 12 reps and three to four sets. When you do these, make sure your knees do not go past your ankles, and keep your back straight.
Step 2
Do walking lunges. Grab a pair of heavy dumbbells and hold them at your sides with your palms facing in. Take a step forward with your right foot and bend your knee 90 degrees when it contacts the ground. When you do this, your left knee should come down to a point that is about 2 inches from the ground. Straighten back up and step forward with your left foot. Repeat the same sequence and alternate lunging for 10 to 12 steps. Take a rest and repeat three or four times.
Step 3
Place your toes on a step to strengthen your calves. Hold on to heavy dumbbells the same way you do with lunges. Stand on a step or platform with your heels hanging off the edge. Lower your heels down as far as you can go, then lift them up in the air as far as you can be contracting your calf muscles. Do 12 to 15 reps and three or four sets. This exercise helps build calf strength, which is vital for better jumping abilities.
Step 4
Do alternating chair hops, a type of plyometric exercise that builds power and muscle endurance. Place your right foot on a chair and your left foot on the ground. Press all of your weight into your right foot and propel yourself in the air. When you do this, switch feet so your left foot touches the chair and your right foot contacts the ground. Alternate back and forth 12 to 15 times and do three or four sets.
Step 5
Perform squat jumps, an exercise that is similar to barbell squats, except you do not use any weight, and you do not stay on the ground. Squat down really low, explode straight up as high as you can and extend your arms in the air like you are signaling a touchdown. Land, lower again and repeat 12 to 15 times. Do three or four sets.
Step 6
Do tuck jumps, a more intense variation of squat jumps. Stand with your feet about shoulder-width apart. Squat down and jump in the air as high as you can. When you do this, tuck your knees into your chest. Land and quickly jump again. Do 12 to 15 reps and three or four sets.
Step 7
Perform ab crunches to help generate power when you jump. Lie on your back with your knees bent and feet flat on the floor. Place your hands on the sides of your head and curl your body up by contracting your abs. Lower yourself back down and repeat 15 to 20 times. Do three or four sets. When you do these, keep your gaze fixed at a 45-degree angle. Do not tuck your chin into your chest and round your neck.
Things You'll Need
- Dumbbells
- Barbell
- Chair
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