How to Jump Higher
Superstar athletes like Kobe Bryant and Lebron James have made a name for themselves by leaping over the competition, literally and figuratively. With a high vertical leap, you can be a superstar, yourself, as you amaze everyone with your athletic abilities. However, adding inches to your jump requires rigorous training, so be prepared.
Plyometrics
Plyometrics is the batch of exercises aimed to increase the power of muscle contractions, en route to enhancing your physical abilities. In the case of jumping higher, the focus is centered on the thighs and legs. Powerful contractions of the thigh muscles lead to a strong push upward, adding height to your jump. Having strong, muscular legs, on the other hand, provide balance, which you need for a proper takeoff. Here are some of the exercises that you must perform daily.
jumping
15 - 20 Squats - Squats center on the thighs. Through constant application, your thighs will gain muscle. The exercise also helps you gain strength to carry your own body weight.
20 Toe Raises - This simple exercise enhances your vertical leap, since it adds much strength to your calves. To perform a toe raise, stand up straight, with your feet close to one another. Do a tiptoe slowly then return to the previous positioin.
20 Crouch Jumps - The crouch jump is perhaps the most effective exercise among the bunch in adding height to your vertical leap. To perform, stand up straight then crouch. Once crouched, jump as high as you can. Return to the crouching position. Wait for two seconds before performing another leap.
20 - 30 Minute Jump Rope Session - The jump rope adds power to your legs, for a strong vertical push.
10 - 15 Reps on the Leg Press Machine - Select a fairly heavy weight then lift it carefully while maintaining the proper posture. This exercise quickly strengthens your legs and thighs.
If you’re having trouble completing the routine, you can lower the number of reps per exercise. Just add more reps progressively, as you go along.
Plyometrics with Weights
Your vertical leap will significantly increase by mastering the plyometric routine, but if you want to leap like a professional athlete, you have to push harder with the exercises. You can wear ankle weights, a weighted vest, or both while performing all of the exercises. Increase the weights whenever you feel quite comfortable with the routine. Soon, you’ll jump high enough to maybe perform a slam dunk.
Wear the Weights to Work/School
Wearing ankle weights and/or the weighted vest for much of the day is against the doctor’s orders, but it can work wonders for your vertical leap. When you remove the weights, after several hours of being worn, your body will feel lighter and your jump exponentially higher. The weights should be strictly light, to avoid damaging your spinal column. You can wear them once or twice a week. Remember, you can only perform this exercise when you’re comfortable with the weighted plyometric routine.
A Jordan-esque Leap?
The path to jumping higher is challenging, in fact, many people have failed to achieve the desired results. However, if you have an unbreakable drive to excel, you’ll realize that jumping high is very much a possibility. You might even become the next Michael Jordan, in terms of leaping ability.