How to Jump Higher in 2 Weeks

Many athletes can benefit from increasing the height of their vertical leap. If the season is approaching and you need to jump higher soon, it is time to start conditioning seriously. Training to start jumping higher in just two weeks is an ambitious goal, but you can begin to see gains if you follow a strict training program. Follow these steps along with your normal conditioning routine to begin training.

Things You'll Need

  • Stairs
  • Orange cone
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Instructions

    • 1

      Warm up and stretch before beginning any training program to increase your vertical jump. This will reduce your risk of injury and allow you to see the results you want.

    • 2

      Add lower body weight training to your routine, or begin increasing the weight. Calf exercises in particular can help improve the height that you can jump.

    • 3

      Run stairs two at a time. Stairs are an excellent, free training ground for athletes who want to condition and jump higher.

    • 4

      Hop up the stairs instead of walking or running. A fast series of small leaps is not only good conditioning for your cardiovascular system, it is also builds the muscle groups that are most necessary to jump higher.

    • 5

      Practice jumping on a daily basis, increasing your height as often as possible. Work in explosive bursts to jump onto a sturdy bench or box.

    • 6

      Use an orange cone or other small object to practice jumping side to side and backwards. Jumping to the sides or backwards will engage muscle groups differently. For more of a challenge, set up four objects and practice jumping in a square formation.

    • 7

      Focus on form. By improving your technique for jumping, you can increase your vertical leap quickly. Hold your core muscles tight and keep your knees bent during the jump.

    • 8

      Track your progress. Find the absolute maximum height that you can jump and record your daily progress. You may find that it takes time to surpass that initial number, but tracking allows you to accurately work on progress.