Jumping (and learn how to jump higher) is not a skill reserved just for professional basketball players and high jumpers. Jumping is a basic human movement, just like running, squatting, skipping and throwing, Jack Coxall explains.
“Being able to jump and being able to jump correctly is not only a great skill to get into the bag, but there are also so many carryovers on other things,” says Koxal. “This includes power development and strength development. Both decrease with age. Resorption of forces associated with injury prevention. Adjustment; Increased bone density.”
In other words, the time spent learning how to jump higher is often used.
10 exercises to help you jump higher
“The jump is clearly a dominant movement of the lower body,” explains Koxal. “It requires your quadriceps, hamstrings, glut, abdominal intestines, and the ability to create force to put you in the air. However, jumping is not limited to this. Your core plays a key role in stabilizing you during takeoff and landing. The muscle tissue in your arms is necessary for balance.”
Jumping training should include strength-building movements, such as deadlifts and squats, and plyometric movements, such as tackups and box jumps. “Improved power in one exercise isn’t just about doing that exercise. Any other power movement, such as slams, throws and other types of jumps, all help with vertical jumps,” says Koxal.
Ready to jump high? Try incorporating some of the following exercises into your workout routine:
1. Tuck up
- Disassemble your legs at hip width and lift your fully extended arms and palms up to chest height.
- Bend your knees into a quarter squat, explode the ball on your feet, and jump straight into the air.
- Once you jump, pull your knees up towards your chest. Try touching your knees to the palm of your hand.
- Your legs are wider at your hips and your knees are slightly bent, and you land gently.
2. Frog jump
- I stood with my feet a little wider than my shoulders, and my feet were revealed.
- Raise your chest and keep your hips flat, push your hips back and crouch down as low as possible, preferably between your toes and the floor between your feet.
- As you jump as high as possible, swing your arms forward.
- Land gently and immediately return to the squat to start the next person.
3. Alternating step jumps
https://www.youtube.com/watch?v=nq9v23hnv4
- Stand with your left leg on the bench with your arms back, with your hips, knees and ankles all bent 90 degrees.
- Raise your chest, keep your shoulders behind, cover your core, turn your left foot, and push your body up with enough strength to allow your left foot to leave the bench.
- Cut your leg into the air, place your right foot on the bench and land your left foot on the floor. Continue alternating legs for each person in charge.
4. Holmsense Creamer’s rush
- Return to the reverse lunge with your right leg, turn your toes forward, flatten your left foot and step on the ball on your right foot on the floor. Your right arm should be forward and your left arm should return. This is the starting position.
- Drive your right knee explosively, keep your left leg straight, and switch arm positions while jumping into the air as high as possible, making sure your left arm is forward.
- Gently land on your left leg and return to the starting position.
- Equal personnel will be provided on both sides.
5. Box jump
- With your feet widened at the waist, facing the box or other stable, raised surface. Bend your knees into a quarter squat and bring your arms behind you.
- Shake your arms forward and jump onto the box, then bend your knees and land on a flat knee on top of the box.
- Stand up and then descend from the box with one foot at a time.
6. Weighted jump squat
- Hold the dumbbells with your hands placed in front of your chest, and turn your feet shoulder-width apart.
- Raise your chest and keep it at the core, push your hips backwards and lower your body until your thighs are parallel to the floor.
- It stands up explosively and jumps straight.
- Bend your knees and land softly, avoiding landing on flat feet, and immediately lower yourself to the next person.
7. Dumbbell squat
https://www.youtube.com/watch?v=r7igfo0y498
- Keep your feet shoulder-width apart to your hips and hold the dumbbells on either side at arm length.
- Keep your back flat and at the core, push your hips backwards, bend your knees and lower your body until your thighs are parallel to the floor.
- Pause and then return to the starting position.
8. Dumbbell Push Press
https://www.youtube.com/watch?v=oe6zk2uorby
- Stand up with your feet back to your hips and push the pair of dumbbells in your shoulders and palms close to your body.
- Keep your back flat and at the core, then push your hips back to bend your knees, making it a quarter-square look.
- Push the weight directly above your shoulders and push it up explosively with your feet. Put your biceps closer to your ears.
- Return the weight to the starting position and repeat.
9. Romanian Deadlift
https://www.youtube.com/watch?v=icebqhya8cq
- With your feet shoulder-width apart, parallel, hold a pair of dumbbells in front of your thighs, and point your palms towards you.
- Pull your shoulders back, unlock your knees, slowly sit around your hips, wrapping your core around your core, and bringing your butt back to the wall behind you.
- Maintaining the natural arch of your waist reduces the weight until the torso is almost parallel to the floor. Keep your head neutral throughout the movement and keep your weight close to your body.
- If you can’t go further down without circling your back (you should feel a deep stretch in your hamstring), pause, squeeze the glut to the top, and push your hips forward to return to the starting position.
10. Wallball exercise
- Stand about 2 feet away from the wall, with your feet hips apart. Keep the ball on the wall between your hands at chest height. Squeeze your elbows towards your side.
- Sink into the squat, maintaining a neutral arch in your spine. Place the ball near your chest.
- Raise your chest, keep your body away from the floor, throw the ball into the wall above your head, aiming for about 8 feet from the ground.
- Contact with the wall followed by catching the ball and returning to the next squat.
- Repeat the exercise.
Other tips for improving athletic ability
Higher vertical jumps lead to other health and fitness-related benefits, but that’s just one part of the puzzle. If you want to improve your overall athletic performance, it is important to approach your training from a holistic perspective.
1. Pay attention to how you eat
Most people know that they skip junk in favor of healthy foods, but nutritional timing is also important. After training, we aim to consume 20-30 grams of protein within a few hours of exercise, helping to repair and rebuild your body.
2. Sleep is prioritized
Proper sleep (7-9 hours for adults) is important for all people’s physical and mental health, but can be a literal game changer for athletes. The National Hockey League, Major League Baseball, and the National Basketball Association have enacted all policy changes that give them more time to give them more time to rest and recover between games.
3. Stretching and Mobilization
There is some evidence that stretching (specifically dynamic stretching) can improve vertical jump performance, as if there is another reason to tackle mobility. So get over those leg shaking!
