Stretches to Increase Your Vertical Jump

The vertical jump is a standard test to gauge your athletic prowess for sports. Olympic style lifts, plyometrics, core training and power lifts can improve your vertical leaping ability. A Wichita State University study also notes that individuals who engaged in dynamic stretching before competition saw in increase in vertical jump performance.

  1. Dynamic Stretching

    • Dynamic stretching involves active muscular effort, momentum and speed of movement to initiate a stretch. Unlike static stretching, the end position is not held in dynamic stretching, and you avoid bouncing movements. This type of stretching involves more sports-specific actions and reduces muscle tightness that can cause an increase in the occurrence of muscle tears. Examples of dynamic stretches are walking lunges and arm circles.

    Foot Rolls

    • Your feet play a critical role in vertical leaping because the force generated first moves through the feet. Foot rolls allow for movement in different planes of motion, which increases flexibility. Stand straight on a soft surface, and gently roll your foot laterally away from your body. Keep the heel in contact with the ground, and slowly circle from the outer edges of the foot while curling the toes underneath the foot. Fully open all joints by pushing through the top of the foot. Allow your knee to travel toward the body's midline while circling around. End with the heel touching the ground.

    Scorpion Drill

    • The scorpion drill improves the movement of your thoracic spine and hip joint. Activities like sitting and running keep the hip flexors tight, which can prevent hip extension, a crucial element in maintaining the proper jumping mechanics. Lie on your stomach with arms straight away from your sides. Allow your head to rest on the ground, facing in either direction, and pick up the leg from the side where your face is directed. Move the leg on the opposite side of your body toward the opposing hand. Direct the knee skyward, and gradually allow your hip to open up. Relax into the movement and exhale, keeping your chest on the ground.

    Walking High Knees

    • The walking high knees dynamic movement stretches your lower back, shoulders, quads and glutes while flexing the shoulders and hips. Drive your knee as high as possible while taking an exaggerated high step. At the same time, push up on the toes of the opposing foot. Maintain a 90-degree angle at the elbow while using the proper arm swing, moving your hands up to chin level and back beyond the rear pocket.