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Exercises to Jump Higher

Exercises to Jump Higher
It is possible to attain a higher vertical leap or jump higher in air by performing certain exercises. This article provides some information on the different exercises which might prove beneficial.
Aarti R
Last Updated: May 31, 2018
Strong muscles are the basic requirement for jumping higher. Usually, the exercises are performed by athletes and basketball players. These particular exercises are known as plyometric exercises, and are the ones that are performed to improve the athletic movements of the body. They are also included in the training of volleyball players.
Warm Up Exercises
  • Stretching exercises and techniques can help warm up.
  • A few minutes of light jogging helps warm up the muscles, allowing one to perform the exercises with ease.
Some Drills for a Higher Vertical Leap
Some of the popular and effective exercises are explained below:
Toe Raises
  • Stand with your feet shoulder-width apart.
  • Raise the feet and stand on the tips of the toes. One would feel a stretch in the calves and thighs.
  • Come down to the original position.
  • Repeat this for 15 - 20 times.
Toes Raises (With Weights)
  • The aforementioned toe raises are also performed with weights.
  • Start with smaller weights and gradually increase the weights weekly.
Knee Bends
  • Stand upright and bend the knees slowly. While bending, the back should be straight.
  • Bend your knees and slowly go in a downward direction.
  • Remember, do not bend the knees more than your capacity. If bending after a certain point is painful, stop there itself.
  • Do not overdo the bending, as it may lead to serious injuries.
Knee Bend Jumps
  • The above exercise can be done with a slight change. Perform it up to the point of bending the knees.
  • While coming up, jump in the air
  • Then, retain the original position of bending the knees.
Jumping with a Skipping Rope
  • Jumping using a skipping rope is one of the best exercises. It can be done anywhere.
  • This is one of the most effective exercises for a higher vertical leap.
Stomach Crunches
  • Crunches work really great for increasing the vertical leap, as they strengthen the back muscles. Simple crunches help to jump higher in the air.
  • Lie down on the ground and fold the hands below the neck, so as to support your neck.
  • Lift your shoulders from the ground and lie down in the original position.
  • Perform these simple crunches, starting with a count of 25 - 30 and increase the count weekly.
Plyometric Exercises
Plyometric exercises are performed to strengthen the muscles of the leg and back. These exercises increase the responsiveness of the body. They involve the contraction of muscles followed by an explosive movement to relax the muscles. Also, these exercises are done with weights. A jump squat is a type of plyometric exercise that can be performed with or without weights. For doing a jump squat, bend down in a squat and then explode upwards and jump as high as possible.
Regular Workout
A regular workout is essential along with these exercises. These workouts must include exercises that will help strengthen the muscles of abdomen, back, and legs. These muscles generate a lot of power when you jump higher.
On a concluding note, increasing the flexibility of the body is important to jump higher, as tight muscles cannot help you take that huge leap. Including the aforementioned exercises in your routine will certainly help you achieve higher vertical leaps.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.