How Can You jump Higher
So you’re with your buddies shooting hoops when the inevitable game of who has the most “ups” starts. This is usually the most embarrassing part of the day as your vertical jump is horrendous and has probably only gotten worse over the years. You used to be so young, so agile, so spry. Now you’re old and heavy. A couple things: 1. You’re not alone and 2. There are ways to improve your vertical and make you jump higher, no matter what your age. Through a combination of improving your technique and performing a handful of exercises designed to improve your jumping muscles, you’ll be well on your way to a higher jump.
Unless you’ve had professional training, chances are your technique is terrible. A few things a lot of people tend to do as they approach their jump are the stutter step, the long stride, and leaning forward past their waist. These are all things will mess up your jump and limit the amount of vertical force you can generate. There is a really good YouTube video called, “How To: Instantly Add 5+ Inches to your Vertical Jump! Jump Higher!” by Freak Vertical and BBall Training that you should definitely watch.
Even if you aren’t looking to jump higher for basketball, the tips and techniques they cover apply to jumping of any sort. The guy behind the video is a former high jump champion in his university days.
In addition to improving your technique, you’ll want to commit to a few exercises that are designed to bulk up your jumping muscles.
Deep Knee Bends: From a standing position, slowly bend your knees while keeping your back straight. Slowly crouch down as low as possible (without it hurting) and slowly rise back up. Do this 15 times to start and increase to 20, 30, etc over time.
Deep Knee Bend Jumps: From a standing position, crouch down as described above but fairly quickly, almost touching your butt to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Again, do this 15 times to start and increase to 20, 30, etc over time.
Toe Raises: Stand regularly, then raise up onto the tips of your toes and lower back down. Don’t just rock up and down, do it slowly and steadily. Repeat 30-50 times. If you have any sort of weights, holding or wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up.
Stomach Crunches: A strong core is essential to creating maximum force. Lie on your back and engage your ab muscles to keep your back straight and then rise up just enough to lift your shoulders off the ground. Do them often – perhaps for 10 minutes in the morning and 10 minutes at night.
Step Ups: Step ups increase your thigh muscles and help to develop single leg jumping abilities. You’ll need a steady chair or stool that will not fall or slide around.
Jumping Rope: Jumping rope definitely helps your vertical leap. You can make it habit by jumping rope while watching TV or some other mindless activity.
Follow these tips and exercises and you’ll be well on your way to jumping higher. Next time you and your buddies are goofing off, maybe you’ll be the one who makes everyone else look bad.