Secrets to Jump Higher

Athletes that participate in sports like basketball and volleyball are interested in improving how high they can jump because it directly affects their performance. Although some people are naturally gifted at jumping, everyone can significantly increase their vertical leap. Understanding the factors that determine how high you can jump will allow you to make adjustments and improvements and subsequently jump higher.

  1. Factors of Vertical Leap

    • How high a person can jump depends on numerous factors, including genetics, which a person obviously can't control. However, there are other factors that can be improved upon with training and practice, including a person's leg strength, leg power and jumping technique.

    Improve Leg Strength

    • The amount of force that your lower-body muscles can produce will directly affect how high you can jump. Strength-training exercises that target the muscles involved in the jumping movement, which include your glutes, quadriceps and calves, are effective at increasing those muscles' strength and the force they can produce. Exercises that are effective include squats, lunges, step-ups and calf raises. Weight train twice per week, with at least 48 to 72 hours of rest in between each session. Complete three sets of 10 repetitions of each exercise.

    Improve Leg Power

    • Anyone can significantly increase their leg power and jump higher by performing plyometric exercises. Plyometrics are explosive exercises designed to increase the rate at which your muscles produce force. Do plyometrics twice a week with 72 hours of rest in between each session. According to the National Strength and Conditioning Association, effective plyometric exercises for improving vertical leap include squat jumps, single leg jumps, plyo lunges and side-to-side lateral jumps. Complete three sets of 10 repetitions of each exercise.

    Jumping Technique

    • Using the correct jumping technique will allow the power developed by your legs to more efficiently transfer into your jump. To properly complete a squat jump, make sure your feet are placed about shoulder-width apart. If your stance is too wide, the force developed won't be driven directly upwards. Just before jumping, lower down into a quarter squat. If you squat too early or go down too low, you will lose the energy that you built up when squatting. To properly complete the counter-movement jump, which occurs when you have to get off the ground quickly, once again set your feet so they're shoulder-width apart. Make a slight downward squat by bending your knees, and immediately explode upwards.