Increasing your physical abilities and learning to jump higher can enhance all your movements and impact your athletic and functional skills. For example, it can affect your physical performance in sports like volleyball, track running, and basketball. It can also help you gain balance, power, and agility, things most athletes look for in their customized exercises. There are also many exercises you can follow to adjust and improve your vertical jump. If increasing the height of your jump is your goal for this month, you’re in the right place. In this short guide, we give you 6 fitness tips on how to jump higher and target the muscles responsible for that goal. Keep reading for instructions.
Release Your Leg Knots
Muscle knots are described as trigger points distributed all across your body, and they curb the length of your muscle tissue causing your muscles to become weakened. You can use a foam roller to relieve your leg spasms and the muscles knots by moving the roller slowly on your legs and focusing on tender spots until the knots are released. Start by rolling the foam roller under your calf for 30 seconds while resting the other foot on the ground or crossing it over the leg you’re massaging to increase the pressure on the targeted calf. You can also try many other exercises with the roller to target specific areas where leg knots are known to be found.
Do More Jumping Jacks
A very good plyometric exercise that can help you increase your vertical jumping height is jumping jacks. This exercise builds lower body strength and helps in elevating your heart rate while your body practices an activity that takes it out of its regular plane of movement. Jumping jacks are great for enhancing your physical skills and performance in sports and activities that involve rapid movement in different directions. To do a jumping jack, stand with your feet a hip-width distance apart, and your arms next to you, then jump vertically while spreading your feet apart and raising your arms above your shoulder level, and land with your legs apart. Jump back again to the starting point and position then repeat for 10 to 20 reps.
Death jumps are an exercise performed by standing on a box, stepping off to touch the ground, then jumping high as soon as you touch the ground. It tackles the muscles of the lower body and improves the body’s reaction time, letting it develop the skills needed to activate the lower limb muscles when jumping in the air. To follow these exercises, stand on a box that is at least 6 inches off the ground. Step off the box and as soon as you touch the floor, do your highest jump while raising your arms above shoulder level like in jumping jacks. Try to land softly before recovering shortly and repeating the same exercises until you reach 4 reps.
If you want an exercise that has it all, burpees are the way to go. They build endurance, strength, and increase cardio fitness. They also tackle all the body muscles while releasing a lot of power to help you jump higher. You can easily find many variations to this exercise in order to increase its intensity and gain more benefits. You can incorporate squats, weights, and even push-ups into the same exercise and make it harder for your leg muscles.
Knee-to-feet jumps are performed by coming down to your knees and sitting on your heels, swinging your arms, and explosively jumping up as both legs and feet are brought underneath your hips again. While doing this exercise, you should focus on landing in a squat while slightly raising your arms in front of you. Kneel down again and repeat the exercise for as many as 5 to 10 reps per session to boost your vertical jumps and increase their heights.
Forward Linear Jumps
Forward linear jumps tackle the hips, core, and thigh muscles while training your forward jump abilities as well as your upward jumps abilities. You basically stand with straight legs and arms next to you. While engaging your core and pushing your shoulders back, drop down into a squat position. You can extend your arms while straightening your elbows behind you or above your head. Then jump forward, using the force in your feet, and straighten your legs to cover as much ground distance as you can. Aim to land with bent knees to lower into a squatting position and reduce the impact of your jump. Do more reps as the exercise becomes easier until you master your vertical jumping form.
Increasing the height of your vertical jumps is not easy but is very achievable through the six exercises that we have mentioned above. Athletes practice their vertical jumps to excel in specific activities such as basketball and volleyball. To work on yours, start with this guide until you work your way up to gaining the right form and shape needed for achieving such athletic goals.