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The Best Preparation to Increase Your Vertical Jump

Updated November 12, 2021

If you would like to out-jump all of your opponents on the court or field, then its going to take work on your part.

Even if you are someone who naturally jumps high, there’s always room for improvement.

Add these strategies to your work out and improve your vertical jumps by leaps and bounds.

Warm up your muscles

When learning how to increase vertical jump, you’ll find that stretching is paramount.

Stretch before working on your leap.

Stretch out your hamstrings, arms, calves and neck.

Pay attention to all major body parts.

Run up and down stairs

The point is to get your blood pumping which will assist in further stretching out your legs.

Using this activity for a couple of weeks and build up your endurance.

You should be able to do this for a substantial amount of time without having to take breaks.

Jump rope

Jumping rope will help you to condition your body and become accustomed to short leaps.

Though these leaps will be small, they will help in your training to do larger ones.

Aim for three to five minutes jumping rope every other day.

Practice knee bends

Deep knee bends will help to increase the musculature within the legs and prepare you for high vertical jumps.

Place both of your hands on your hips and keep your back completely straight and head up while you bend down low from the knees.

Rise up very slowly and then repeat 15 to 20 times.

Do toe raises

Toe raises help to strength your calf muscles.

Stand up straight and rise slowly on to your toes.

Lower yourself and rise again.

Start off with 20 to 25 repetitions and then add more every week.

Lift weights

When people search for how to increase vertical jump, they don’t usually think about weight lifting.

Just be mindful of how much weight you are lifting.

This is because if you add too much bulk then it will add extra pounds to your body and weigh you down; this will have a negative effect on how high your leaps are.

So make sure you use small weights and do a significant amount of repetitions.

Build abdominal muscles

Build the strength within your abs.

Most dancers will tell you that balance and power resides in the abs; they can hep you to propel yourself into the air.

Crunches will assist you in strengthening your core area.

Just start with as many as you can and add more and more weekly.

Practice vertical leaps

Work on your vertical leaps every other day.

You can practice them while participating in a live game or as isolated leaps.

Enlist the help of a friend to observe how much height you are achieving so you can have a better idea of your improvement.

When you are learning how to increase vertical jump it is important to remember that this is a process.

It takes both time and dedication.

Though each of these exercises can be beneficial, they are nothing without repetition.

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