How to Jump Higher & Quicker in a Day

When we see basketball players like Michael Jordan or Kobe Bryant leap through the air we stand in awe of their ability to seemingly defy gravity. Yet, these mystifying jumps build on techniques and exercises you can use to train your body to jump higher and quicker. Follow these steps to jump higher and quicker in a day.

Things You'll Need

  • Athletic shoes
  • Comfortable clothing
  • Tape or visual markers (for measuring progress)
  • Jump rope
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Instructions

  1. Learning How to Leap

    • 1

      Warm up your body. Use a jump rope or run up and down stairs to get your body warmed up to the actual jumping exercises. Stretching the legs with full motion movements also helps prepare the legs to begin learning how to jump higher. In general, jumping rope is one exercise you can use to increase your jump height.

    • 2

      Do leg exercises. There are specific exercises that can be performed daily to increase jump height. According to Thomas College, "Plyometrics is a type of exercise that uses explosive movements to develop muscular power, the ability to generate a large amount of force quickly." These exercises use repeat motion specifically in the legs to jump higher

    • 3

      Start jumping. Basically begin jumping to build overall strength in the legs. As mentioned above, a jump rope is an excellent investment and a casual activity that can be performed daily to jump higher. Jump rope while you watch basketball for motivation. The more you jump the better. Next focus on a more specific routine.

    • 4

      Do deep knee bends and deep knee bend jumps. According to Insidehoops.com, these two exercises can be very beneficial to your goal of jumping higher and faster. To do a deep knee bend: start in the standing position, slowly bend at the knees while keeping your back straight, then slowly crouch down as low as possible (it shouldn't hurt) and slowly rise back up. Do this 15 times. Over time increase to 20 or 30. Deep knee bend jumps are much the same, but faster. Crouch down as described above but quickly, almost touching your bottom to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase repetitions.

    • 5

      Do toe raises and calf raises. Stand and raise your toes up and down alternating from each foot. Do this 15 to 20 times. After that raise to your tip toes and back down again slowly. Repeat this, increasing repetitions as you build strength.

    • 6

      Establish a routine and stay motivated. Keep up your exercises and track your progress. Place markers on a wall to mark the height of your jumps. You should see improvement even in a day. Stay motivated. Watch your favorite sports players and aspire to keep going