How to Jump Higher Using Bands

The vertical leap is important in many sports. In football, wide receivers need it to go up for passes against defensive backs. In basketball, it helps with rebounding. There are different ways to improve your vertical leap, which means training your fast-twitch muscles to motor neurons to become more explosive and react faster. One way is through the use of resistance bands. Unlike traditional weights, they allow you to practice your leap without inhibiting the natural motion of your body. Unilateral training with bands engages more muscle fibers than training both legs and improves total strength.

Things You'll Need

  • Training Partner
  • Three Heavy Duty Resistance Bands
  • Weight Lifting Belt
  • Elevated Platform or Box
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Instructions

  1. Using Bands to Jump Higher

    • 1

      Place your arms through two of the bands as if you are putting the strap of a duffel bag over your shoulder.

    • 2

      Pass the third band underneath the other two bands so that both ends are out behind you.

    • 3

      Instruct your partner to take hold of both ends of the third band.

    • 4

      Step up onto an elevated platform or box. If one is not available, have your partner lie down. There should be tension in the bands. If there is not, have your partner step away or kneel down.

    • 5

      Squat down and perform a jump, pushing through your heels and exploding upward.

    Unilateral Hip Extension

    • 6

      Loop one end of the resistance band around your thigh.

    • 7

      Step on the other end of the band with your other foot.

    • 8

      Extend the thigh that has the band around it up explosively until it is just passed parallel to the floor.

    • 9

      Lower the leg under control.

    • 10

      Step your feet apart if there is not sufficient tension in the band.