The ability to jump well can improve performance in a variety of sports and athletic activities. Jumping higher than others can equate to more rebounds and blocked shots in basketball, or more powerful spikes and blocked hits in volleyball. Luckily for athletes, it is a skill that can be improved upon with proper, consistent strength training. Stronger legs mean that you're able to push off the ground surface with more force--and jump higher.
Step 1
Jump rope for five minutes, progressively building up strength and endurance to be able to complete 15 minutes. Jumping rope trains the leg muscles to explode immediately off the ground upon impact. It works the calves, thigh and butt muscles, which are all instrumental in jumping.
Step 2
Stand with your feet slightly wider than your hips. Keeping your heels down, slowly squat down as if you were sitting in a chair. Make sure your knees do not extend further than your toes, as this places intense stress on your knee joints. Lower down until your thighs are parallel with the floor, then extend your knees and hips to rise back up. Begin with no weights. As strength increases, increase the intensity by holding a dumbbell in each hand as you perform the exercise. Complete two to three sets of eight to 10 repetitions.
Step 3
Lower down to a squat, as in Step 2, but explode upon rising and jump off the ground as high as possible. Once you land, compose yourself into the correct starting position before beginning the next repetition. Use no additional weight until you've build adequate strength, then add dumbbells to increase intensity. Complete two to three sets of eight to 10 repetitions.
Tips and Warnings
- Warm up before participating in the jump training exercise session to improve performance during the exercises and make them more effective. Take five minutes to jog, perform jumping jacks, and stretch before beginning.
- Ensuring that you land properly from jumps is essential in maintaining ankle, knee and back safety. When landing from jump squats, make sure feet are slightly wider than shoulder-width apart and allow your knees to give somewhat. Never land with locked knees, as doing so will put all of the forces directly onto the joints, which is dangerous. Don't do these exercises every day. Allow at least one, but preferably two, days of rest. Your body needs adequate rest to heal and adapt. You won't see results without taking the proper rest.
Things You'll Need
- Jump rope
- Dumbbells
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