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How To Improve Jump Height To Make Your Way To The Top?

To learn how to jump is easy that even kids could do that. Yet, learning how to improve jump height along with enhancing the intensity and length of your jump could be something that not all of us could do. I know, who doesn’t want to get higher and might even be offered to join a volleyball or basketball team, right?

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But how does one could really simply lengthen their jump without undergoing any surgical procedures? The ability of jumping can be considered as a blessing for some, especially if you’re an athlete. Moreover, an intense and higher leap could also improve your overall flexibility and muscle strength, thus, dedicated focus and attention are required.

Exercises To Enhance Your Jump Height

So if now that you’re wondering how this could be done, we’ll be happy to deliver you a list of some exercises that could benefit you most in your goals. Just be guided that introducing your body to this exercises requires time so intensifying your exercises at the first run could only increase your chances of muscle pains and joint injuries.

How to improve jump height
  • Box squats

           Box squats are easy. In fact, the steps in this exercise are just similar to the procedures when you are sitting on a chair and standing up alternatively. So to start it with, you should have at least a knee-high box prepared with you along with some barbell or other weights. With this, begin by sitting on the box while lifting the weights to provide some pressure and resistance as you stand up from the sitting position. Do this for at least 6 times each set.

Box squats are easy. In fact, the steps in this exercise are just similar to the procedures when you are sitting on a chair and standing up alternatively. So to start it with, you should have at least a knee-high box prepared with you along with some barbell or other weights. With this, begin by sitting on the box while lifting the weights to provide some pressure and resistance as you stand up from the sitting position. Do this for at least 6 times each set.

  • Shock jumps

           Just like the box squats, shock jumps also requires a box to be performed. However, in shock jumps, you would begin by standing at the top of the box as you jump off to the ground while aiming to have a “stick” landing just like how a gymnast lands on their feet without any further extra movement after their performance. Maintain a proper posture as you feel the force of your body on your toes as you jump. This will prepare you in further supporting your body after a high jump.

  • Vertical jumps

            Remember the old saying “practice makes perfect”? This is often true to some. So what’s better way to achieve your higher jump length than to practice jumping every day?

At first, you might want to do the idea of measuring your jump with a chalk on your one hand as you mark the height of the highest point that your hand could reach during the jump. With daily practice, your body will get used to jumping and the force you exerted every jump will eventually increase and improve. As time pass, you will soon see your progress with every marking you’ve done on the wall.

  • Depth jumps

            Depth jumps could be very tricky. However, the hoax is that, you have to be alert at every jump you’ll do so the force will be continuous and your body won’t get tired easily even after several progressions.

Begin by standing on top of a box, just the same as the one you used on box squats. Next, have your body prepare for a jump with feet lying flat on the ground. Then here comes the tricky part. Right at the moment you’ve firmly touched the ground, you have to jump as high as you can or as much as possible, higher than the height of the platform that you’ve jumped off. Do this in a progression of at least 3 repetitions.

  • Jump squats

            As you stand on your feet that are about a shoulder-width apart, lift your arms to have your palm placed at the back of your head. After positioning your body, you could start performing the exercise by bending your knees to lower your body to the ground while pushing your buttocks backward. Then finish off with quick high jump after your squat.

Please be advised that you must keep your hands still and on the place as you jump straight up high to further improve your proper posture and prevent any serious injuries.

  • Heel and Toe raise

            Well, you might haven’t noticed it, but are actually doing the heel and toe raise exercises somewhere in your daily fitness routine. May it be in the form of dancing or just the classic one that you are plainly standing on the floor while doing this heel and toe raise. To start with this exercise, just think of how your feet moves when you hum a favorite tune or while you are patiently waiting on a line.

For heel raises, you could start by standing on the ground so your overall body weight could add up to the resistant force as you lift your heel off the ground. This will let your calf muscles to bear your weight, thus, improves its strength.

Same goes with toe raise which somehow could be done even while enjoying the comfort of a chair. Just raise your toes off the ground several times. For added enjoyment, you might even listen to your favorite song so you could perform this exercise effortlessly as if you were just enjoying the good music.

Performing The Actual Jump

Over some time, as you have prepared your muscles enough to start testing your improvements in your jump height, you might want to follow the proper steps in testing your jumping ability.

  • Step 1

           Have yourself mentally and physically prepared since jumping without any risk of injuries requires a lot of focus and balance. Relax your body to prevent any tension that could stress out your muscles. After you have settled down, stand firmly on the ground with your feet in a hips-width apart.

How to improve jump height
  • Step 2

           To aim higher, you have to start lower. Bend your knees slightly just like a squat position before jumping. While doing this so, throw your arms down forcefully to generate more force as you jump high up in the air.

  • Step 3

           As you began to lift your body from the ground, raise your arms as fast as you can so that the force will be diverted upward, helping you to raise your body by lessening your overall weight. Just when you have reached your highest jump, you could observe that your body is position perfectly like a long straight line.

  • Step 4

           So now that you’ve reached your highest peak, gravity will now take effect on your body by pulling you back on the ground. Thus, you might be very cautious as your feet touches the ground. It must be firm and lying flat so the force of your weight will be spread evenly onto your whole feet. You might also want to bend your knees slightly in this time just like your original position before jumping.

How To Improve Jump Height?

How to improve jump height

Overall, this exercises and proper steps could do great wonders since it gives focus on your lower body muscles that are essential when aiming for a high jump since these muscles are the ones that will support your overall body weight as you jump. Moreover, these muscles are also responsible for receiving all the force and pressure of your body as you land to the ground. Thus, improving its strength and flexibility are really crucial in achieving your goals.

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Hector Gordon

About the Author

Hector Gordon

"" With the growing number of serious health issues in our world today, being physically healthy and workout routines are becoming to be nightmare (very crucial) nowadays. However, what if you just don't know what to do and when or where to start your road to fitness? I know how this situation might get so confusing. But don't worry! With my years of professional experience in the fitness world, I am glad to share all my knowledge in this field and would be very happy to listen to feedbacks or comments coming from you. In fact, I and my team will even do some research to your questions if required. Thanks! ""

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