How to Jump Higher: 6 Exercises and Tips to Improve Your Vertical Jump


It involves quick, powerful movements that use the stretch-shortening cycle to generate force. By maximizing muscle contractions and strengthening the fast-twitch muscle fibers you convert strength into speed. When an athlete increases their tendon strength, they not only become more explosive, but this helps reduce injuries as well. Being explosive is an important quality for athletes to possess, particularly for those who want to increase vertical jump.

Pause for a second or two at the top and then lower the bar back down to the ground, in a smooth and controlled motion. To get the most out of this one, use your maximum power at all times. Don’t source just use the minimum amount necessary to avoid faceplanting. If not from your middle school gym class, then maybe from when your parents disciplined you for skipping your middle school gym class.

Nothing fancy with this one, I had to include it on the list though. The traditional Squat should be a staple more info exercise for anyone looking to jump higher. The Sumo Squat is a hugely underrated lower body lift.


At the competitive level (i.e., the NFL and NBA combines), vertical leap is measured using a “jump tester”—a tripod with a series of thin plastic sticks one inch apart. If you have access to this equipment, it’s your best bet for getting an accurate measurement. A cheaper, more feasible option is have a peek here to do your jump next to a wall and mark the highest point you touch with a piece of chalk. Jump as high as you can while flinging your arms forward and overhead. When you leave your feet, only reach up with one arm; you’ll be able to reach a higher point this way versus reaching with both arms.

I don’t know who said it first (someone smarter than me, for certain) but it is true that you can’t improve what you don’t measure. So, let’s look at how you can measure your own jump height before we try to improve it. Of course, to level up your power, you’ve got to make sure you know how to jump properly in the first place. Hold for a moment at the top, then lower yourself back to starting position. Start by standing with your feet about hip-width apart.

Pause when your thighs are parallel to the ground, then return to starting position. I usually shoot to get my thighs roughly parallel with the ground, then return to starting position. If you’re new to this movement, I suggest starting with lighter weight to avoid injury. The Squat works out the entire lower body, including your abs and upper back (Thoracic Spine). It’s probably one of the most important lifts when looking to develop stronger legs.

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