Increasing your lower body strength and explosiveness will provide you with a marked increase in jumping ability.
Learning how to jump higher offers many advantages. For one, it can give you an extra advantage in sports. Whether you play basketball, volleyball, tennis or any other sport that requires jumping, there are a variety of ways you can learn to improve your jumping range. When you practice the right kind of strength-training, you will eventually build muscle power during your workouts. As a result, you’ll be able to jump a lot higher. The following article will give you a few pointers on how to jump higher. These tips will not only provide you with a few great exercise ideas, it will also help strengthen your entire body so you can accomplish your fitness goals.
6 STEPS TO JUMPING HIGHER
The key to jumping higher is to practice. One of the most important things to do is to exercise your leg muscles as much as possible. There are a variety of exercises that you can do that will help improve your leg muscles. For example, squats are considered an easy and fast way to strengthen your muscles, especially if you’re a beginner. Here are a few helpful steps to take when learning how to jump higher:
Gently place a barbell over your shoulder area. Hold the barbell on either side of your shoulders with a firm grip. Avoid lifting more than 75% of your body weight. This technique shouldn’t trigger any kind of excessive fatigue or back pain. However, if you feel excessive strain, simply reduce your load before you begin your squat exercises.
Line up your knees and toes. Avoid pointing your feet in an outward (or inward) position because it can cause unnecessary strain.
Squat to the ground while bending your knees. As you’re squatting, position your body as if you’re about to sit in a chair. Make sure you’re only bending your knees and keep your back straight.
Hold your body in the squat position for approximately 6 seconds.
Stand up straight with your knees. Then hold this position for about 6 seconds.
Repeat steps 1-5 for 25 reps on a daily basis. Feel free to increase the amount of reps. Many athletes love to use this method because it is a very easy way of building up your leg muscles without straining your muscles. Once you have mastered this exercise technique, you will begin to improve your jumping levels and speed.
THE BASICS OF IMPROVING YOUR VERTICAL JUMP
STARTING TIPS TO KEEP IN MIND
With so many exercise tips available these days, it can make you wonder what the best exercise techniques are to master the art of jumping higher. Believe it or not, there isn’t one particular exercise that will help you achieve your goals within a quick time frame. It is important to note that everyone is unique and the type of strength you need may be completely different for someone else.
For example, let’s say that you have a substantial amount of strength, but you lack spring, you will need to practice vertical jump exercises, such as ‘depth jumps’. However, someone who lacks strength will receive better results with strength exercises like squats. See the difference?
It’s also important to realize that not every exercise has the same effect. In other words, different training exercises have different effects on your vertical jumping ability.
THE MORE POWER YOU UTILIZE- THE HIGHER YOU JUMP
When it comes to technique, power can be thought as the amount of pressure (or power) you put into the floor when you lift your body up with your toes. The amount of pressure you apply will be responsible for the speed and the height of your jump. This is how you start jumping higher.
TIMING AND FORCE CAN AFFECT HOW HIGH YOU JUMP
A person’s ability to accelerate and jump high has to do with timing and force. With the vertical jump, you have approximately twenty to forty seconds to initiate maximum power and jump as high as you can jump.
THE 3 CHARACTERISTICS OF STRENGTH
To become a high jumper, a person must possess balanced levels of speed and strength. There are basically three types of strength, explosive strength, limit strength and explosive strength. Here are the following characteristics of strength in more detail:
1] REACTIVE STRENGTH
Reactive strength happens when a muscle is stretched before contracting. This is often referred to as reflexive strength or reversal strength. This form of strength is apparent when you quickly bend down to the ground before you jump. When you bend down quickly, it automatically stretches your tendons all throughout the lower half of your body.
As a result, both your muscles and tendons will collect energy and create a rubber band effect. This is known as the reflexive response. This happens at a fast pace compared to a voluntary response which would be considered too late. According to experts, the reactive ability intensifies the force a person can create within the first ten seconds of movement by 200-700 percent.
In every stride and foot contact of a sprint the same action takes place as your achilles tendon stretches and snaps back into place. The actual stretching reflex reacts to the speed that your muscle complex is stretched to before you move. Athletes who are great jumpers drop down quickly and then they go immediately into their countermovement. He or she creates better force in one direction that can be converted into force in the opposite direction as the they pop up with a strong jump.
When you have great reactive ability, the more force you can handle magnifies the amount of force you release. Most people who are considered poor leapers usually have a difficult time using the reactive force movement in the quads and hip area. As a result, they usually don’t execute the countermovement smoothly. The good news is that this can be improved with practice.
2] EXPLOSIVE STRENGTH
Explosive strength is the ability to create maximum force within a short span of time without utilizing the plyometric stretch-reflex. When you jump from a paused position, it requires explosive strength because you don’t have advantage of winding up and using the plyometric ability like you normally would if you did a major run up prior to jumping.
This type of strength relies heavily on your starting strength. The starting strength is the ability to put out maximum force within the first three seconds of a jump. To create maximum force within a short timeframe, you must have a substantial amount of strength stored up to draw from quickly. Think about it, if a person can only apply 90 lbs. of force, they’re not going to be able to jump that high no matter how quickly they apply force.
3] LIMIT STRENGTH
This form of strength has to do with the amount of force you’re capable of applying in relation to time. You can test your limit strength capacity by lifting up weights, for example, performing a one repetition maximum in a squat or bench press. The overall purpose of this is to develop limit strength in the muscles of your lower back, hamstrings, glutes and the quadriceps. Your focus should be on developing limit strength because these are considered some of the most important muscles for jumping.
START JUMPING HIGHER WITH THESE LIMIT STRENGTH EXERCISES
The purpose of doing limit strength exercises is to help improve the strength of your muscles so that you can jump higher. Keep in mind, when performing limit strength exercises; make sure the length of your sets is under 25 seconds.
The goal is to keep your knees in a locked position while you’re landing and jumping off and on the floor. The general idea is to spend as little time as possible on the floor.
With this movement, you’re going to jump off the floor with just springing off your ankles. Make sure you pull your toes upward when you’re in the air. Avoid touching the ground with your heels. This exercise movement should be performed in 20 reps per set. Eventually you will begin to notice that you’re able to jump higher by using your ankles.
FULL BACK SQUATS
Full back squats are great for working all of the major muscle groups. Make sure you do 4-8 reps per set with this exercise movement. This can improve your vertical jumping and help you jump at a faster pace.
This is considered one of the favorite exercises for many athletes. With this movement, you’re utilizing one leg squat, with the inactive leg elevated on a chair from behind you. Then you hold a dumbbell with both hands while dropping in a downward position until your back knee touches the floor. Then pull yourself back up into position. This exercise should be performed in 5-15 reps per set.
This movement is perfect for strengthening the vastus medialis, glutes and the hamstrings. It also helps to make your hip flexors more flexible. With this exercise, you’ll learn how to jump higher in not time.
With hurdle jumps, you’re going to need a few hurdles (or something similar) to jump over. Jumping over hurdles is a great skill to master if you want to improve your jumping levels.
The next step is to line the hurdles up in a straight row. Make sure you pause a few seconds in between each rep. You’re going to do 4-8 reps for each set. If you’re up for the challenge, consider making the hurdles higher to jump over.
Vertical jumps are very easy and a great way to practice jumping higher. All you have to do is use a high object to practice with. Many people like to use the 3 step plus jump technique. With this exercise, you’re going take three quick steps, jump, and stop and try to jump up and touch the object. Do three reps per set. The general idea is to jump higher each time.
This helps the muscles of your glutes, hamstrings and quadriceps. With this movement, you’re going to do a rhythmic jump squat variation. All you have to do is jump higher over a full span of motion while using a bar. Start in an upright squat position. Make sure you pull the bar down on your shoulders and drop down into a half squat position. Then quickly pull yourself in an upward position as if you’re going to jump. You should feel a slight stretch within your muscles. Try performing this exercise with 5-10 reps for each set. Make sure you only use weight between 15-50 percent of your maximum squat.
ON BOX JUMPS
This exercise movement is simple. Just use a box to stand in front of, and jump onto it – then quickly jump off. You’re going to repeat this method 3-8 reps per set. Once you get the hang of this exercise, you can bump the challenge up in a couple of ways. You can find a higher box to make the process more challenging. You can also find a smaller box. With the smaller box, you’re going to try jumping on the box without bending the legs as you would with the larger size box.
STANDING BROAD JUMPS
With this technique, you’re going to jump out as far as you possibly can. Give yourself a mark to aim for by placing a sticker or tape on the ground. Make sure you pause a few seconds between each rep. You’re going to do at least 3-5 reps per set. This is another great exercise that will help you learn how to jump higher.
With the deadlift, load up your bar and bend down. Then grab the bar and pick it up. Make sure your back is in an upright position. You’re going to utilize your hamstrings and glutes for movement. This is a very effective exercise if you want to jump higher. The reps for this exercise are 3-8 per set.
This exercise is very similar to the full deadlift. The only difference is that you’re going to place the bar (or other object) slightly below the knee area. Then take a firm grip of the bar while keeping your back in an upright position. Make sure you focus on squeezing your hamstrings and glutes as you pull the bar up. Do 3-8 repetitions per set.
CLEAN & SNATCH VARIATIONS
In order to do this exercise, you must be able to develop maximum force on the dime. You’ll want to use hip extensors with this exercise. This is an essential tool for building up jump and speed ability.
GLUTE HAM RAISE
This particular exercise technique works best with a glute ham apparatus. However, if you don’t have access to one, you can use any other object to hold your feet in place while placing your knees on a pad. You can even have a friend hold your feet down.
You’re going to begin from the top arch of your back. Make sure you keep your chest out and control the downward motion. If done properly, you’ll begin to feel a tingle in your hamstrings as you pull yourself up with your hands. This is a great exercise to practice if you want to learn how to jump higher. The glute ham raise should be performed 5-15 reps for each set.
ALTITUDE DROPS (SHOCK JUMP)
With this exercise, you are going to use a box that’s about the same height of your highest vertical jump. Start by stepping off the box and as soon as you reach contact, immediately try to consume the impact without letting the heels of your feet touch the ground. The general idea is to land in a quiet and powerful way. You can also perform this exercise by landing on the ground with your knees in a slightly bent position. The more you bend your knees the more you will feel in the glutes and hamstrings. Try this effective technique by doing 3 repetitions per set.
Whether you’re an athlete or you just want to enhance your workout, the tips within this article are great for anyone who wants to improve their jumping range. The key to jumping higher is consistency and accuracy. When you practice the right exercise techniques on a regular basis, you will eventually achieve your goal of jumping higher.
Lastly but not least, if you have a medical condition, make sure you consult with your doctor before engaging in any kind of rigorous exercise routines.
DON’T HAVE ACCESS TO ALL THIS EQUIPMENT? TRY USING A KETTLEBELL AS AN ALTERNATIVE.
Your most reliable option would be the traditional Cap Barbell Kettlebell or the Weider SpaceSaver 40 lb. Adjustable Kettle Bell if you want to save the floor space of multiple kettlebells and the hassle of purchasing new ones.
The kettlebell is relatively inexpensive and can be used to replace all of the exercises listed that require a traditional barbell like the squat, deadlift and clean & snatch variations. The kettlebell is an extremely versatile piece of equipment that would be a great addition to your home exercise equipment if you don’t own a few already. The two handed grip space on top of the evenly distributed weight allows it to be much more effective than the traditional dumbell. The only disadvantage is the average kettlebell isn’t adjustable, which would require you to buy a new one each time you become stronger.