Tips On How To Jump Higher

Here are 10 tips on how to jump higher:

Tip #1: Visualizing An Increase

First, test how high you can currently jump – for example, you can see how high on a basketball backboard you can get. Next, close your eyes and visualize yourself exploding upwards to a goal you have. Imagine all the muscles in your legs getting stronger and bigger. Then, you should focus on feeling lighter, loose, and springy on your feet. Finally repeat this in your head “I feel myself getting more powerful and much lighter.” Now you’re ready to try that same jump again. Using the power of the mind allows your body to recognize that it can improve upon its current jump limitation.

Tip #2: Forceful Arm-Swing

This jump factor can account for 15% more lift. When you jump concentrate on swinging your arms up fast, timing it with the jump. Swinging your arms helps with the momentum when you exert force upon the ground.

Tip #3: Inner Abdominal Strength

The abdominal wall, which are underneath your abdominal muscles, plays a key role in every power movement and by making them stronger they will help you increase inches on your vertical jump. One technique to develop inner abdominal strength is to suck in your stomach with a deep breath and hold this position for 20 seconds. Repeat this 4 more times and do these 3-4 times a week to reap the performance rewards.

Tip #4: The Overspeed Jump

This requires a small trampoline, but if you do not have one a makeshift ramp about 6 feet in length can be used as substitute. You will need a target that you will jump for, like a basketball hoop. Place the trampoline 1-2 strides away from the goal. Next, run and make your last step before you plant to jump is a stride off the tramp (note: you’re not doing actual jumps off the trampoline or ramp). This causes you to overspeed your run just before the actual take-off, making your legs jump quicker. As a result, it will teach your muscles to move faster through the jump.

Tip #5: Flexibility

I’m sure you’ve seen gymnasts on TV pulling off triple backflips after a 3-4 consecutive somersaults. These elite athletes can generate a lot of total body power because all of them have total body flexibility. Improve your flexibility by stretching at least 3 times a week. Another tip is to sttretch only after your workouts as research indicates stretching before a workout or an activity actually decreases your body’s power output. Focus on stretching exercises that concentrate on the hip flexors, hamstrings and glutes.

Tip #6: Build Or Speed Up Fast-Twitch Fibers

Focus more on exercises and workouts that concentrate on building fast-twitch muscle fibers (in contrast to slow-twitch muscle fibers). You want fast-twitch fibers because they are more efficient at using the creatine phosphate energy system. Perform high-intensity/short duration drills like sprinting. Interestingly enough sprinters have the highest % of fast-twitch muscles of all athletes. Developing your fast-twitch fibers will greatly assist in your jumping explosiveness and is a key on how to jump higher.

Tip #7: Strengthen The Tibialis Anterior

The Tibialis Anterior (or commonly called the dorsi-flexors) are your shin muscles. Build these and you will add inches to your jump, eliminate shin splints, and improve the quickness of your explosiveness. These muscles stabilize the lower leg allowing maximum take-off force and they counter-balance your calf muscles. You can only be as strong as the opposing muscles, so hundreds of weighted calf raises will soon plateau if you don’t develop these stabilizers. One way to exercise them is to walk around on your heels without letting the ball of your foot touch. Do this until you feel a good burn.

Tip #8: Waveloading

This technique involves loading your body with a heavier weight before jumping, like a medicine ball. Grab a medicine ball and jump a few times. What this does is your body will recruit more motor units in the working muscles. As a result, your body will allow the jump to seem much easier when you don’t have the weight because you are now using more motor units.

Tip #9: Springbak Speedsoles

These micro-thin shoe inserts are used by the U.S.A. Olympic volleyball team. These inserts can add an immediate 2 inch increase in vertical jump and a drop in 40 yard dash times of 1/10 of a second.

Tip #10: Strengthen The Toe Muscles

There is a piece of muscle, called the Hallucis Longus, that start in the lower leg and comes down to your foot’s big toe. Work this muscle by curling in (or crunching) toes. Another exercise is to push up onto the tip toes and hold that for at least 10 seconds. Working out this muscle can add another inch to your vertical jump.