How to Improve Your Jump Height

Improving jump height is one of the holy grails of serious basketball players and other athletes whose sports require explosive vertical jumps. There is a wealth of basketball lore, in particular, about how to jump higher. While top players have access to professional trainers and specialized technologies, you can improve your jump height on your own without an NBA trainer or the latest equipment. Most of the tips involve developing strength and speed in the muscles required for jumping. As with all such training, hard work and consistency are key to success.

Things You'll Need

  • Shoes appropriate to your sport, such as basketball shoes
  • Weight-training equipment
  • Sturdy, stable box
  • Series of jumping obstacles
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Instructions

    • 1

      Train your legs with weights. Leg strength, obviously, is a key factor in jumping. Your calves provide the initial explosive movement that lifts you off the floor, while your thigh muscles, called quadriceps, are critical to follow-through. Three basic and effective weight-lifting exercises for this area are squats and one-legged squats for the quads, and calf-raises for the calves. If you have access to weight machines, leg presses can help you isolate these muscles more effectively.

    • 2

      Use plyometrics. Plyometric training works muscles in short, quick bursts, a procedure shown to work fast-twitch muscle fibers --- the fibers most engaged in explosive movements and speed work. One such exercise for vertical jumps is box jumps --- repeated jumps onto, and then off of, a stable box from a standing position.

    • 3

      Increase your jump heights incrementally. Start with a low object and increase its height daily or every few days over the course of several weeks, while regularly jumping over the object in practice sessions. By incrementally increasing your challenge over time, you can build up to higher and higher jumps. You can make an obstacle by planting two sticks vertically in the ground and placing a third stick across the first two. Or, you can try progressively stacking objects, beginning with, say, a low box, to which you add books or similar objects.

    • 4

      Train consistently over time. Give yourself at least several weeks to build your jump height. It will take some time for your skill and muscle strength to develop, so be patient. Consistency is the key here. Practice regularly and purposefully. A trainer's advice in constructing a workout and schedule can really give you the edge here.