For athletes, practicing to be able to jump higher vertically is very beneficial to improve performance during exercise. The ability to jump higher vertically will make you more successful in various sports, such as basketball, gymnastics, and volleyball. In addition, regular exercise makes the body more athletic and more flexible. You can enhance your vertical jump by practicing calisthenics (exercises to develop strength and body shape), plyometrics (rapid, repetitive stretching and muscle contraction exercises to increase muscle power), and lifting weights.
Step
Method 1 of 4: Practice Plyometrics
Step 1. Do plyometric exercises to build leg muscles
Plyometric exercises are very useful for enhancing vertical jumps. This exercise requires explosive strength to train and build muscles, for example by jumping and weight training using body weight.
- Perform plyometric exercises a maximum of 2 times a week. After each workout, you should rest for at least 2 days.
- Set aside time to rest at least one full day a week.
Tip:
Do other exercises, such as aerobics, weightlifting, and/or calisthenics when you're not doing plyometrics because you're resting.
Step 2. Do jump squats
Stand with your feet hip-width apart and do the lowest possible squat. Instead of getting up again slowly, jump up in a 180° turn and then do a squat on landing. Never straighten your knees and stand up straight on landing after jumping. Do the same movement every time you jump. For example, the first time you jump, turn right so you're facing backwards then jump again while turning left so you're facing forward and so on.
Do this movement 3 sets of 5 times each then increase to 3 sets of 8 times each
Step 3. Do the Bulgarian split squat
Stand about 20-30 cm from a bench or chair and place the back of your right foot on the seat. Lower your body until your right heel almost touches the floor and then stand back up straight while pressing your left heel to the floor. At this point, you have made 1 move.
Do this movement 3 sets of 8 times each
Step 4. Perform a box jump
Prepare a box that is strong enough to support your body and then place it on the floor in front of the soles of your feet. Jump onto the box with a stomping motion with all your might. Get off the box while jumping and land in a crouch.
Do this movement 3 times. Focus on intensity, not quantity of movement
Step 5. Do a jump rope
This exercise is useful for strengthening the muscles that must be used when jumping and increasing the ability to jump. Practice on a hard surface, such as a wooden floor. Make sure there is enough room for the rope to loop overhead. Set aside time to practice jumping rope 10 minutes a day. You can practice straight away for 10 minutes or divide it into sessions of 2-3 minutes each with breaks and/or other exercises.
- Don't jump over the rope loop with only one leg like you're running in place. Squeeze your ankles so that you jump with both feet at the same time.
- Jump faster if the ability has increased. Start the exercise by slowly twisting the rope and making small jumps to maintain balance. When you're ready, spin the rope faster and jump higher.
Method 2 of 4: Practicing Calisthenics
Step 1. Perform calisthenics exercises daily to increase muscle flexibility
One aspect of calisthenics training is lifting weights to enlarge muscles using body weight. You can practice calisthenics anywhere to improve your strength and agility as this exercise requires no equipment. To enhance your vertical jump, do calisthenics that focus on strengthening and flexing your leg muscles, such as:
Push ups, star jumps, sit ups, and lunges
Notes:
Calisthenics exercises can be done every day. However, try to rest at least 1 day a week.
Step 2. Do muscle stretches every day
Stretching exercises are useful for preventing injuries during exercise and increasing jumping strength. Therefore, do stretches that focus on flexing the leg muscles, for example by doing the quads stretch (standing holding the back of the foot and pulling the heel as close to the buttocks as possible) and the toe touch (standing while touching the toes).
Step 3. Do calf raises
Stand with your feet together. Stand on tiptoe while resting on your toes and slowly lower your heels. Do slow movements so that the leg muscles are more active.
- For maximum results, place the ball of the foot on the edge of the weight of the barbell or stairs.
- Start practicing by doing 20 calf raises and then gradually increase it to make it more challenging.
Step 4. Do deep squats
Stand with your feet hip-width apart while placing your feet on the floor. Bend both knees and slowly lower your body as low as possible while straightening your back and neck. Hold for a moment then stand up again.
- When doing a deep squat, lower your body until your hips are lower than your knees.
- If you do your best, the squat posture will make you feel like you're doing a full lower body workout while stretching your back and abdominal muscles.
- Start training by doing 3 sets of deep squats of 10 times each.
- To strengthen your ankles, do this movement a few times on tiptoe.
Step 5. Do lunges
From a standing position, step your right leg forward while bending your knee. Lean forward, but make sure your right knee is directly above your heel. Hold for a moment and then stand up straight again. Do the same movement by stepping your left foot forward.
Do this move 3 sets of 10 times on each side
Step 6. Stand on 1 leg
Alternately standing on one leg helps strengthen your ankle so you don't injure yourself when you land after a jump. Stand up straight looking at a stationary object in front of you. Lift 1 leg off the floor and hold on until the leg feels tired. Do the same movement while lifting the other leg.
Method 3 of 4: Practice Using Weights
Step 1. Do weightlifting exercises that focus on strengthening the leg muscles
Increased leg muscle strength allows you to jump higher. This can be achieved by practicing using weights to strengthen the leg muscles.
Do weight training 2-3 times a week
Notes:
After lifting weights, rest at least 1 day before training again. Do other exercises when you are not weight training. Set aside time for rest at least one full day a week.
Step 2. Do the trap bar deadlift
This exercise is different from weight training using regular barbells because this time, your legs are between 2 barbell posts that are joined together. After standing in the gap between the barbell bar, bend your knees to grip the barbell and then stand up straight while lifting the trap bar with your arms straight at your sides. Hold for a moment then lower the weight slowly.
- Before exercising, determine how much weight you can lift.
- When lifting the barbell, engage your abs and straighten your arms without locking your elbows.
Step 3. Perform the snatch while holding dumbbells in 1 hand
Place dumbbells on the floor in front of your feet. Do a squat to take dumbbells off the floor, 1 dumbbell with 1 hand. Stand up again and lift the dumbbells while straightening both arms up. Hold for a moment then lower the dumbbells to the floor.
- Do this movement 3 sets of 8 times each.
- Start with light weights and focus on moving speed.
Step 4. Do squats while holding a barbell
Stand with your feet hip-width apart. Place a barbell bar on your shoulders or hold 2 dumbbells at shoulder height, 1 dumbbell with 1 hand. Do squats while lowering the body as low as possible without changing the position of the load. Hold for a moment then stand up again.
- Do this movement 3 sets of 8 times each.
- If using dumbbells, start training with 2 kg dumbbells and then gradually increase according to your ability.
- Beginners who want to use a barbell, just use the pole as a weight.
Method 4 of 4: Monitoring Vertical Leap Height
Step 1. Practice jumping
Monitor your jump progress with vertical jumps every few days. However, don't just practice jumping as the progress will slow down. Also do other exercises so that your physical condition remains excellent so that you can show your performance as the best athlete when exercising.
Step 2. Find out your current jump height
Stand near a wall or post, raising your arms as high as you can. Ask a friend to mark the highest position (using chalk or another marker) that you can touch with your fingers while standing straight. Then, jump while raising the same hand and ask a friend to mark the highest position you can reach when jumping. Measure the distance between the two marks to find out your current vertical jump height.
Tip:
To make measuring easier, wet your fingertips or color your fingertips with chalk to leave a mark when you touch a wall or post.
Step 3. Choose a practical way to monitor your jump progress
You need to record the measurement results and when the measurement was taken. Record the measurement date and jump height. You can take notes in a variety of ways, such as using paper, a computer, or a cell phone.
- Keep a simple note by writing the date and jump height on a piece of paper.
- If using a computer, save the data in a Word or Excel file.
- Save data on your phone using the Note app.
Step 4. Take measurements weekly
You are free to decide when you want to measure your jump height. However, measuring once a week will be more consistent and give you the opportunity to practice to improve your performance.
If you forget to measure your jump height on schedule, measure it as soon as you get the chance
Tips
- Seek as much information as possible before starting a paid training program that promises higher vertical jumps because not all of them are reliable.
- Nutrition plays an important role when training to enhance vertical jumps. Before practicing, eat foods that contain lots of protein and carbohydrates as a source of energy. This way, the muscles are able to absorb nutrients and have time to recover before the next workout.
- Don't forget to warm up before exercising. A good stretch should be done for at least 5 minutes before exercising.
Warning
- Do not exercise excessively. If you have an injury, take time to rest until your muscles recover before training again or adjusting your training program.
- Consult your doctor or athletic trainer before starting a new exercise program.
