HOW TO

JUMP HIGHER

How to Jump Higher Jumping is an important skill for many athletes. To

get extra height, practice your pre-jump steps to

develop energy. This will generate additional upward

momentum. Practice your timing, too, and keep your

body coordinated and aligned.[1] Before you know it,

you'll be jumping higher and higher.

Practicing Double Leg Jumps

1 Position your foot. Stand with your feet shoulder-

width apart. Your feet should be planted immediately

before your jump.[2] Keep the rest of your body

relaxed.

Be careful that your knees don't point inwards in a

"knock knee" or Valgus position. They should be

positioned over the second toe.

2 Pay attention to your arms. Let your arms hang

loosely at your sides while you crouch into the half-

squat. They'll provide a lot of momentum when you

jump, so don't keep them in front of you or above

you before you jump.

3 Visualize your jumps. You don't need to spend lots

of time meditating on your jumps before doing them,

but it helps to visualize the steps you'll take.

Visualize the push-off and see yourself leaping in

the air toward (or over) your target. You'll be focused

on the series of steps and tasks you're about to

complete, ensuring a successful jump.

4 Spring upward into a jump. As soon as you've

crouched into a half-squat, immediately spring up

into a high jump. Push off from the balls of your feet.

Extend your hips, knees, and ankles as far and as

quickly as you can.[3]

5 Swing your arms while you jump. Gradually bring

your arms behind your back while keeping them at

your sides. When you start to jump up, powerfully

swing your arms forward and up into the air. This

should help propel you up and provide momentum.[4]

Exhale when you're doing the motion, like when you

lift weights.

6 Control your landing. Land on the balls of your feet

rather than on your toes. Make sure to land with your

knees bent and slightly aligned forward. Both of your

legs should equally accept the weight of your

landing.[5] This will absorb the shock of hitting the

ground and prevent knee injury.

Practicing Single Leg Jumps

1

Position your feet. Stand with your feet shoulder-

width apart.[6] Bend one leg at the knee and bring it

behind you. Keep the rest of your body relaxed.

2 Bend forward slightly. Slowly crouch into a half-

squat position on the one foot that is planted. Do this

while your torso gradually bends forward. Flex your

hips at 30 degrees. Your knees should be bent at 60

degrees and your ankle should be flexed at 25

degrees. This will generate the most power without

injuring your knees.

3 Pay attention to your arms. Let your arms hang

loosely at your sides while you crouch into the half-

squat. They'll provide a lot of momentum when you

jump, so don't keep them in front of you or above

you before you jump.

4 Visualize your jumps. You don't need to spend lots

of time meditating on your jumps before doing them,

but it helps to visualize the steps you'll take.

Visualize the push-off and see yourself leaping in

the air toward (or over) your target. You'll be focused

on the series of steps and tasks you're about to

complete, ensuring a successful jump.

5 Spring upward into a jump. As soon as you've

crouched forward, immediately spring up into a high

jump. Push off from the ball of your foot. Extend your

hips, knees, and ankles as far and as quickly as you

can.[7]

6 Swing your arms while you jump. Swiftly bring

your arms behind your back. When you start to jump

up, powerfully swing your arms forward and up into

the air. This should help propel you up and provide

momentum.[8]

7 Control your landing. Land on the balls of your feet

rather than on your toes. Make sure to land with your

knees bent and slightly aligned forward. Both of your

legs should equally accept the weight of your

landing.[9] This will absorb the shock of hitting the

ground and prevent knee injury.

Building Leg Strength

1 Do squats. To do a squat, simply stand with your

back against a wall. Your knees should be shoulder-

width apart and your legs should be about 18 inches

in front of you. Slowly squat by sitting down till you

are level with your knees.[10]

These exercises develop the hamstrings, glutes, and

quads which are the key drivers to helping you jump

higher. If you feel pain at any time, stop the

exercise.

2 Work out your calves by doing calf raises. Build

strength in these muscles by gripping a raised

surface with your toes and using your calf muscles

to do short dips. You can try doing calf raises with

one leg at a time, both legs, or even from a seated

position.

The calves are another important muscle group in

improving your jumping. Try holding some weight

while you do this to increase the resistance and build

strength

3 Improve your flexibility by stretching. Stretch

your hamstrings and buttocks by laying on your back

with one leg crossed over the other at the knee. Pull

the lower leg toward you firmly and steadily. This

should stretch the hamstring of the crossed leg. For

another exercise, touch your toes while seated,

standing, with your legs spread, and with your legs

crossed.

If you're not flexible you'll develop an imbalance of

strength. This could limit your ability to jump.[1]

4

Continue practicing jumps and squats. Jumps,

hops, and lunges are known as plyometrics.

Plyometrics are high intensity movements which

increase your heart rate quickly. Endurance training

can actually improve your quick twitch muscle fibers,

making jumping more powerful.[11]

For a maximum exercise, try holding about one-third

of the weight that you normally lift. Jump explosively

and repeat it as many times as you can.

Pros spill the beans on

how they added 15

inches to their jumps

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