There are many reasons that would lead you to want to increase your vertical jump. Many times it would be for sports reasons, for instance basketball. Whatever your reason is for wanting to jump higher, you are definitely in the right place. We will simplify the process and guide you through the steps to better your physical abilities and subsequently give you a better jumping capability.
How to increase your physical fitness and enable yourself to jump higher.
Try to use both legs to jump rope daily, for about 10 minutes. You will need space for this and also be in an area that improves your ability to focus. Jumping rope makes your leg muscles stronger, which means your vertical leap will also be higher.
With a bit of a wide stance, try to squat as low as you possibly can. You can play around with the styles of squatting to make your legs stronger, but only do so when you have mastered squatting without straining your muscles too much. One of the styles is jump squatting, where you alternate jumping with squats. After performing a squat, you would jump, land and do another squat. Increase the number of times you do this as time goes.
Another style of squatting is where you do reps by standing in front of a seat or something equal to that in height. Place one leg on the seat and the other a bit further in front. Lower your back knee until it almost touches the the floor, then back up and repeat with the other leg.
You can do intense jumps onto a higher step or sturdy surface that can withstand the pressure. Use all your energy to jump, and jump back to the ground in a crouch. Make sure that the reps are more intense as time goes by.
A few examples include push ups, lunges and any other simple exercise that does not need equipment. We are just calling them simple but as a beginner you cannot expect these exercises to be easy! At first you will struggle, but note that it gets easier as time passes. Make sure that you give yourself a resting day each week.
Stretches will work on your muscles, making them elastic and able to withstand pressure. They are also perfect for loosening muscles and making them more capable of withstanding an intense workout session. Make sure that you stretch before and after a workout.
Your calf muscles are very important when springing yourself in readiness for a jump. You can stand on a step, then raise yourself slowly using your calf muscles. Your muscles will work harder and will subsequently become stronger, enabling you to push yourself higher when you jump vertically.
From a standing position, step out with one leg and then bend the knee but keep it in line with your ankle. Repeat the same rep with your other leg. Just like any other exercise, make the reps more intense with time.
Make your ankles strong and able to withstand the pressure when you land after a jump. You can do this by standing on one leg and keeping your head up, maintaining this balancing position until your leg feels tired. Repeat the process with the other leg. Remember, it is your resilience that will enable you to withstand the strain of any workout, but do not overdo things to avoid injuries.
Another way to make your leg muscles stronger is by introducing weights to your daily workout routine. It does not have to be a daily process but once or twice a week will show tremendous results. For instance, you can have dumbbells on your shoulders as you perform squats as described above.
There are so many other ways you can use weights to improve or strengthen your leg muscles. Try to introduce weights when you feel that you are ready and not too soon as an injury will set you back for a long time!
Now that we have spoken about how you can increase your vertical leap, how do you track your progress?
By practicing as much as you can. The more you practice the better your results will be.
After a couple of days, try to jump vertically to see if you are getting better. If not, then try to strengthen each sector of your muscles as required. Avoid jumping as your way of training as this will have very little impact. Instead, train the individual muscles around your legs and the progress will be almost instant.
Constantly measure how far you can jump.
Enlist the help of a friend, who will mark the wall for you each time you jump. Stand with your arm stretched up and mark the spot. Then jump as high as you can and have the friend mark the spot your hand reached. This way, each week can show you the furthest point you jumped to, enabling you to track your progress. You can also jump with a marker on your arm to see how far you can reach.
Why do I need to track my vertical leap?
This is the best way to find out how consistent your progress is while giving yourself to improve. Tracking is best done weekly.
As an athlete, your vertical jump is very important. Even a runner is aided by their ability to spring upwards/ forwards if they are to cover more ground. This is why it is important that you learn how to increase your leap and to do so without risking injury. Practice is very important as long as you know what to do. We believe that with these simple steps you will be able to make your vertical leap very strong and subsequently higher than before.
You will realize that most of the instructions in our guide are based on strengthening your calf muscles and making them able to stretch and withstand more pressure. Once you have mastered the art of making your leg muscles capable of springing you higher, then your vertical jump will without a doubt improve.