All of these moves use an exercise technique called plyometrics in order to generate as much force as possible in the quickest amount of time. As with any vertical increase program, you’ll want to stretch and loosen up to ensureyou don’t hurt yourself. When your muscles are stretched out and relaxed, you’ll be able to jump higher.
One of the easiest exercises is to simply stand underneath a basketball hoop, jump up and try to touch the rim with one hand. Stand with your arms by your side, jump up with maximum force and try to touch the rim. If there’s no basketball hoop around, you can still do this in your home. Place a mark on a wall in your house at 10 feet (the equivalent height of a basketball hoop), jump up and touch the mark.
With this next exercise, you’ll need a stool that is about 12 inches high. Bend your knees as you drop (not jump) off the stool and then just like a ball, bounce and then jump as high as you can. Make sure you aren’t jumping off the stool. Your goal is to take the energy from dropping off the stool and convert it into energy that will help you jump higher.
Another exercise you can do is jump squats. Start in a standing position with your feet shoulder width apart. Lower your body so your knees are no lower than a 90 degree angle and then explode into a vertical leap. Return to the squat position and repeat the process.
When you’re doing this exercise, as you squat, make sure your knees don’t go over your toes and that the majority of your bodyweight should be on your heels. Bring your arms in front of you if you need help maintaining your balance while in the squat position. As you jump, push up in a heel-toe movement and as you land, come down toe-heel. Be sure to use the most force possible as you jump and do it in the quickest time possible.
For each of these exercises, do about 3 sets of 10-15 reps and rest in between sets for about 15 to 30 seconds. You’ll also want to do these exercises so that the first routine is the easiest and the last one is the most intense. This will help minimize the risk of injury as you learn how to jump higher. Do these exercises every other day so your muscles have a chance to recover and you’ll be on your way to jumping higher than you ever thought possible.
Related posts: