Free Exercises To Jump Higher

The ability to jump high is not an inherent trait. Proper training helps a volleyball player jump higher to spike the ball and gets a basketball player closer to dunking the ball. Training does not require fancy equipment or a gym membership. Body weight exercises and plyometrics strengthen the legs and prepare them for high, explosive jumps.

Squats

Squats utilize the same leg muscles that are activated during jumps. To jump higher, it is important to build muscular strength before engaging in explosive exercises. Strengthening the quadriceps, or the top of the legs, and the glutes during squats provides foundational strength for higher jumps. To do a squat, stand with your feet shoulder-width apart, slightly bend your knees and align them with your ankles. Maintaining knee and ankle alignment during the exercise protects your knees during the movement. Straighten your back and tighten your abdominal muscles. Stick your butt out and lower your glutes and hips toward the ground. Stop when the backs of your legs are parallel to the ground, push up through your heels and return to standing. Do 15 repetitions of this exercise and complete two sets.

Explosive Squats

Explosive squats utilize fast twitch fibers in the leg muscles, which are the fibers that are responsible for quick and explosive spurts during exercise. Training them builds power and improves vertical jumps. Form is essential when doing explosive squats--correct posture and movement is more important than speed or quantity. It is important to practice and perfect explosive squats to prevent injury and contribute to a higher jump. To do an explosive squat, stand your feet hip-width apart, bend your knees slightly and straighten your back. Tighten your abdominal muscles and lift your arms directly in front of your body, stopping when they are parallel to the ground. Stick out your butt and lower your glutes toward the ground, stopping when the backs of your legs are parallel to the ground. Push up through your heels and jump as high as you can, swinging your arms up toward the ceiling at the same time. Land softly on the balls of your feet and shift your weight back to your heels before performing another repetition. Explosive squats are more tiring than regular squats. Aim for two sets of eight repetitions and increase your reps as you build strength.

Double-Leg Butt Kicks

The double-leg butt kick is an exercise that fires up fast twitch fibers in the hamstring muscles, located on the backs of your legs. Hamstrings power the legs during jumps; developing and strengthening them will increase your vertical jump. To do this exercise, stand with your feet hip-width apart and bend your knees slightly. Relax your shoulders, straighten your back and tighten your abdominal muscles. Jump up as quickly and as high as you can, kicking your heels to your butt. Land softly on the balls of your feet and immediately repeat. After you have mastered form, focus on your speed and do the jumps as quickly as you can. Do two sets of 15 jumps.