The dunk in basketball and the spike in volleyball are two of the most exciting plays in sports. Both of these skills require excellent vertical jump height. Many other sports require vertical jumping at times as well. Therefore, many athletes want to increase their jumping height. This requires effective technique and great muscular strength and power, especially in the hips, thighs and calves.
Step 1
Calculate your body mass index (BMI) to make sure you are not overweight. Being overweight decreases your vertical jump height potential. To calculate your BMI, use the following formula: BMI = weight (in kilograms) ÷ height (m^2). (To convert your weight from pounds to kilograms, multiply your weight in pounds by 0.45. To convert your height from inches to meters, multiply your height in inches by 0.0254.) The normal BMI range is from 18.5 to 24.9. If your BMI is 25.0 or more, you are overweight and should take steps to decrease your body fat until your BMI is within the normal range.
BMI can be misleading for individuals who have a lot of muscle mass. If this is the case, consult a professional to measure your body fat percentage to determine if you are overweight.
Step 2
Measure your current vertical jump height so you have a baseline from which to improve. If you do not have a vertical jump testing device, you can use a wall and chalk. Rub some chalk on your fingertips and stand approximately 6 inches away from a wall. Jump as described above and touch the wall at the peak of your jump, leaving a chalk mark. Measure the distance between the chalk mark and the ground to determine your vertical jump height. Repeat this test often to track your progress.
Step 3
Practice proper jumping technique. Begin by standing with your feet approximately shoulder width apart and your toes pointed forward. Prepare to jump by squatting: flex your knees and hips and bring your torso down and forward. Swing your arms behind you as you squat. When your thighs are approximately parallel to the ground, immediately jump by powerfully swinging your arms forward and upward, extending your hips and knees and plantar-flexing your feet (moving your toes toward your calves). Make this a regular part of your vertical jump training program.
Step 4
Train your muscles to increase the amount of force your feet apply into the ground while jumping. The major muscles involved are those in the lower back, hips, thighs and lower legs. These muscles should be progressively overloaded in a manner that replicates the vertical jumping technique as closely as possible. With this in mind, the best exercise to improve jumping height may be to practice jumping while wearing a weighted vest.
The back squat is another exercise that closely resembles the vertical jumping technique. To perform the back squat, stand upright with your feet shoulder-width apart and toes directed forward. Rest a weighted barbell behind your neck on your upper back and shoulders. Keeping your spine straight and head up, lower your hips and flex your knees until your thighs are parallel to the floor. Finish by returning to the starting position. Stabilize the barbell with both hands during the entire exercise. Use light resistance when first performing both of these resistance training exercises, and gradually progress to heavier weights over time.
Things You'll Need
- Scale
- Measuring tape
- Calculator
- Vertical jump testing device or chalk
- Weighted vest
- Weightlifting belt
- Squat rack
- Barbell
- Weighted plates
References
- "Sports and Exercise Nutrition (Third Edition)"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2009
- "Exercise Physiology: Energy, Nutrition, and Human Performance (Fifth Edition)"; William D. McArdle, Frank I. Katch and Victor L. Katch; 2001
- "Essentials of Strength Training and Conditioning (Second Edition)"; Thomas R. Baechle and Roger W. Earle; 2000
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