Secret Training Tips to Jump Higher
Being able to jump higher boils down to simple physics, you must apply more force against the ground than you produce standing still. The more force you can apply, the higher you will jump!
So how do you accomplish that? Well, it’s pretty simple really, you need to apply to important principles.
- Increase the power output of your legs
- Improve your jumping form
By increasing the power output of your legs – the amount of strength they have and how quickly that strength can be applied to the jump – you will begin to see higher gains in the height of your jump.
Also, by improving upon the proper jumping form you will see immediate gains in your vertical.
For now, I will concentrate on how to build strength. I will write a follow up article later addressing the proper form and technique to use when jumping to gain maximum elevation.
There are a few key strength training exercises that you should include in your jump training workouts. You should focus on squats, deadlifts and most importantly, plyometric exercises.
A simple explanation as to why you want to use both types of training is this: The weight training will build strength and the plyometric training will convert that strength into power output – explosive power output! And that is exactly what you want.
For your weight training it is a good idea to lift heavy weights at low reps – this will help you build more muscle and power. Do not overdo it, make sure to only lift a weight you can safely handle and have a partner to spot you. The stronger your legs become the more power they will be able to generate and more power with equal higher jumps.
Pylometric exercises involve jumping, generally onto sturdy boxes, up and down, up and down, spending as little time as possible in contact with the ground. When I was training, instead of jumping up and onto the boxes I preferred to jump entirely over the box and back again. I would do jumping sets of back and forth, back and forth, for sometimes 20 or more reps at a time, resting for about 30 seconds between sets. By jumping completely over the box and back, I was forcing myself to “explode” off the floor with each jump in order to get enough power to not just get onto the top of the box, but to actually clear it and land safely on the other side.
Always remember to stretch both before and after your workouts. This helps warm your muscles before the workout and bring them into a cooling down state after the workout. By following a strict stretching and flexibility routine you will avoid injuries and have better gains in your workouts. Not to mention your body want be as sore the next morning when you wake up!
If you are serious about how to improve jump and want to get the most out of your jump training workouts then you need to train with weights and do plenty of plyometric training. There are plenty jump training books and videos available. I suggest you find a program that you are comfortable with and stick to. If you are persistent you will achieve your goal of jumping higher.