Jumping is an important skill for many athletes. This article will cover
ways in which you can improve your vertical jumping ability. (For
information on how to improve your general jumping technique, see How to Jump.)
Steps:
- Build your base strength. Jumping is a demanding
activity and your ability to do it will improve if your muscles are
stronger. Some relevant exercises, in order of importance, are:
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www.MalaysiaAirlines.com/promotion - 2Improve your flexibility. If you're jumping over a hurdle, it helps to be able to swing your leading leg wherever you want it to go so that you can maximize the momentum of your jump. If you can bring your leg a little higher than the person next to you, you've got an advantage. If you're not flexible, moreover, you will tend to develop an imbalance of strength that will limit your ability to jump. [1]
- 3Improve the explosiveness of your jumping with plyometrics. The goal of plyometrics is to decrease the length of time it takes you to go from rest to maximum force. If for example, you hold weights while jumping to increase your vertical leap, a plyometric approach would have hold about one-third of the weight that you normally lift and then jump explosively, doing as many reps as you can.[2]
- 4Get into jumping position. Your hips should be flexed 30 degrees, knees bent 60 degrees, and ankles flexed 25 degrees in order to generate the most power without injuring your knees.[3]
- Be careful that your knees don't point inwards in a "knock knee" position; they should be positioned over the second toe.[3] Have your arms at your sides.
- 5Take one or two preliminary steps before jumping. The energy developed in those steps can help generate additional upward momentum.[1]
- 6Jump. To maximize your effectiveness, there are several things you should be doing at once:
- Push your body up with your legs, springing off the balls of your feet.
- Swing your hands up into the air, towards the ceiling, for additional momentum.
- Breathe out when you're doing the motion (like when you lift weights).
- 7Land on the balls of your feet, bend your knees, and "roll" onto your heels in one fluid motion. This will absorb the shock of hitting the ground.
TIPS:
- Unless you have other fitness goals involving the lower muscles, your strength-building exercises should use weights very close to your personal limit, with few repetitions.
- Visualize by closing your eyes and imagining yourself exploding upwards. Visualize yourself with large leg muscles that are tightened like springs, ready to blast you up into the air. Say to yourself, "I feel myself getting more powerful and much lighter." Then jump again. You should observe a noticeable increase in your vertical jump.
- Get a knowledgeable coach to check your form, especially in regards to running jumps. It is a very overlooked aspect of jumping.
- Some popular plyometric exercises include ankle bounces, box jumps, jump rope, standing broad jumps, and squat jumps. These can all be found with quick online searches.
- Another great exercise to do is to take a dumbbell in each hand and push up with your ankle and toes. Do this 4-5 times a week, starting with the 10 reps and gradually working up to 50 reps.
- Be wary of advertised “jump programs.” Do your research before buying anything.
- Don't over-do workouts. Jump training is about short, high-quality efforts rather than long, low intensity work.
- Don't push yourself beyond the limit of safety. Pain is your body telling you to stop and you need to listen. If you're sore from a workout, that means you went beyond what your body's used to. When you're sore, you shouldn't push yourself. If the pain is severe, go to the doctor. You may have pulled a muscle or sprained something.
- Also look before you leap; you can jump into someone or something dangerous.
From: http://www.wikihow.com/Jump-Higher
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