If you are fond of playing badminton, tennis, basketball, football, or any sports that includes a lot of jumping, you clearly know how crucial it is to improve your jumping height. Want to know some secrets? Read on and enjoy!
A good vertical leap is such a valued asset for every player to have. It will help you get more steals, blocks, and rebounds as well as dunk the basketball. The result? A more confident and enthusiastic you, besides gaining a lot more fun gaming experience.
Some people are gifted with an amazing jump height, while others struggle to achieve it. Don’t lose hope yet! With proper training along with enough rest and a healthy diet, you can effectively improve your vertical jump.
So, how would you increase your jump height?
There are various steps that can guarantee you effective results. Refer to them below:
#1. Warm up
Do a light jogging for at least ten minutes before engaging your body into the game. This allows your legs to get a warm-up they essentially need. According to many experienced players, warm legs add two to four inches to the jumping, aside from minimizing the possibility of injury throughout the game.
#2. Perform a range of exercises and workouts
- Calisthenics – involves basic bodyweight exercises that aid in building muscles. Any type of equipment is not necessarily needed. Simply perform calisthenics that targets the muscles of your legs, such as jumping jacks, push-ups, and sit ups.
- Stretch – perform leg stretching every day, like doing toe touches and stretching all through your heel. It helps protect the body in the rest of your training as well as improve your jumping capabilities. This is done by loosening the muscles.
- Calf raises – an excellent do-anywhere exercise that involves no equipment at all. They build ankle strength to avoid potential injury as well. Calf raises is done either with a single leg or both legs.
- Lunges – highly necessary if you intend to defy gravity. With leg lunges, the muscles of your hamstring, quadriceps, and gluteal are strengthened, as well as the biceps femoris, semitendinosus, and semimembranosus. Diagonal, lateral, and side are among the various forms of leg lunges.
- Deep squats – add to your overall speed and strength as well as help you jump higher, which makes them a good all-around exercise.
- Single leg squats – can be done anywhere without equipment. It works the calves, hamstrings, quadriceps, hips, and gluteus maximus while helping flexibility and making the core stronger.
- Sprints – a short stretches of intense exercise that build performance and muscle. It makes use of more muscles simultaneously.
- Plyometrics – increase power output and vertical height. Plyometric utilizes explosive force to build and train the muscles. They are mostly used especially among elite players. Although, it is suggested not to overuse it because it can be tough on the joints.
- Bulgarian split squats – gives your legs the power to jump higher as well as helps build strength while increasing your balance. It isolates each of your legs by means of raising your other leg on a bench behind you. With this exercise, your hamstrings, glutes, and quad muscles are improved in addition to giving your hip flexors a nice stretch.
- Jump squats – use the body weight for resistance training. These also help build muscle memory to take off the body from a bent position. You can do jump squats as a strength training exercise, too. They prove excellent in training your legs to power up.
- Jump rope – strengthens the muscles you need to perform a vertical jump and improves your overall jumping skills. Simply consider it as a cardio exercise and aim to execute it for thirty minutes as possible, up to four to five days for every week.
- Box jumps – get a robust platform or box that will be able to hold your weight, and then put it in your front. Jump up onto it in an explosive manner. Jump back down. Land in a bending position.
- Jumping over an obstacle – can be one of your great go-to weekend exercises for harnessing those explosive power. Jump over a box, playground bench, or another object you desire. Aim for ten jumps within ten minutes.
- Trap bar deadlifts – a strength exercise that is considered much easier to perform and learn compared to squats. It helps build the force needed for a high jump. Trap bar deadlifts super charge the glutes and hamstrings. Much safer to use than a traditional barbell.
- Depth jumps – one of the common methods for increasing vertical height. Perform it by jumping off a box at your jump limit and then jump up again immediately once your feet land on the ground.
#3. Choose the right vertical jump program
Yes, a vertical jump program is another way that can help you jump higher. A good program will help you build on the speed where you jump and your overall jumping height. It enables players to achieve more speed and more height. There are so many programs out there it is time-consuming to state one by one, a comprehensive research must be properly done.
#4. Track your vertical jump
Try some vertical jumps every few days to track your development. Though, do not concentrate on it as your main method of training. Overdoing it could lead to slower development. Measure your current vertical jump and select the best way to track your increases. Take new measurements every week. Doing so will enable time for progress between measurements.
#5. Get the right shoes
Even the shoes you are wearing can have an impact on how high you jump. And, it has proven by many. So, make sure the shoes are fitted well to your toes – neither too tight nor too loose. Fasten tightly.
With these simple exercises and tips, you can develop a routine on how to increase your jump height. When applied regularly, an actual improvement is not impossible. Don’t expect for overnight result, there is no such thing. What you need are persistence and consistency. Afterward, a good result would surely come along your way.