Top 5 Ways to Improve your Jump Height
Improving your jump height is important in many sports and activities, and it’s an achievable goal with the right approach. Whether you’re a basketball player looking to dunk or a dancer wanting to add some extra flair to your routine, there are several simple steps you can take to improve your vertical jump.
First, strengthen your muscles. You’ll need strong leg muscles to generate the power and explosiveness needed to jump higher. Exercises such as squats, lunges, and calf raises will help to build strength and power in your legs. You should also focus on building core strength with exercises such as planks and sit-ups.
Second, increase your flexibility. Poor flexibility can limit your range of motion, making it harder to jump higher. Stretching exercises and yoga can help to increase your flexibility, so make sure to add them to your routine.
Third, practice plyometric exercises. Plyometrics are exercises specifically designed to increase power and explosiveness, making them ideal for jump training. Plyometric exercises such as box jumps, single-leg hops, and squat jumps can help to improve your jumping ability.
Fourth, ensure you have excellent balance and co-ordination. Improving balance and co-ordination will suprisingly improve technique. Standing on one leg helps improve leg and ankle stability.
Fifth, practice your jumping technique. Make sure to maintain good posture and keep your eyes focused on the target. When you’re ready to jump, drive your arms upward and explode off the ground. Try to drive by pushing down into the ground first, to create an opposite and equal reaction to push off.
Let’s look at Our Top 5 Exercises to Improve Jump Height:
BOSU Squat: Stand on a BOSU, and go into a squat position. Try to maintain good form/technique. Return to the start position. Using a BOSU helps improve your balance and strengthens the smaller muscles of the leg. Always keep your feet flat on the BOSU, do not let your heels raise up.
Bulgarian Split Squat with RDL: Hold a dumbbell in each hand. Place one foot on a chair or bench behind you, and the other flat on the floor. Go into a squat position by bending your knee as far as comfortable. Make sure you keep your knee in line with the middle of your foot, do not let your knee drift outwards or inwards. Then straighten your leg to the start position. Now bend forwards at the waist, keeping your back as straight as possible or slightly arched. Go down to the horizontal, hold, then come back up and repeat the squat. This is a strengthening exercise for your quadricep muscle group located at the front of your thigh, but also strengthens a number of other muscles in the leg.
Pistol Squat: Position one leg out straight in front of you, then perform a full squat as low down as you can go comfortably. Caution: this exercise is for those with healthy knees, and you should be well conditioned before attempting this.
Box Jump: With both legs, jump onto a box. Use a little bit of knee bend when you jump, and keep both feet facing forwards. Try to keep good posture by keeping your head up. Then jump off. Increase the height of the box or step.
Single Leg Hop – Lateral: Standing on one leg, bend your knee to prepare yourself to jump. Keep your knee in good alignment (facing forwards in a straight line). Jump to one side, and then the other side, then repeat.
Many sports require a strong jump height. Ice skaters, footballers, rugby players, long jumpers and high jumpers all need to be able to improve their jump height. Getting to the ball, or getting to a target are key parts of performing well, and this is where a good jump height can really help. Improving your jump height is an achievable goal with the right approach. It really could give you an edge in sport. Strengthening your muscles, increasing your flexibility, doing plyometric exercises, and practicing your jumping technique can all help to increase your vertical jump. With dedication and a bit of hard work, you can reach your goals and take your performance to the elite level.
(Physios and Therapists: these videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. Patients: if you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).