Jumping is an important skill for many athletes. For extra height, practice the steps before jumping to gather power. This will provide additional momentum as it points upwards. Practice your timing as well, and keep your body coordinated and straight. Suddenly, you'll be jumping higher and higher.
Step
Part 1 of 3: Practice Double Leg Jump
Step 1. Position your feet
Stand with your feet shoulder-width apart. Both your feet must hit the ground before you jump. Relax the rest of your body.
Do not let your knees bend inward and touch each other or the Valgus position. The position of both knees should be above the long toes (toes next to the big toe)
Step 2. Watch your arms
Relax your arms at your sides as you do half-squats. This will give you a lot of momentum as you jump, so don't put your arms in front of or above you before jumping.
Step 3. Visualize your jump
You don't have to meditate on your jump long before you do it. Even so, it can help visualize the steps you will take. Visualize an upward resisting motion and imagine you jumping toward (or over) your target. You will focus on the series of steps and the things you will do to ensure a successful jump.
Step 4. Push yourself up to jump
As soon as you duck into a half-squat, immediately push your body up to jump high. Start from the soles of your feet. Extend your waist, knees, and ankles as far and fast as you can.
Step 5. Swing your arms as you jump
Slowly, pull your arms behind your back while keeping them at your sides. When you start to jump up, swing your arms firmly forward and into the air. This will help push your body up and give you momentum.
Exhale as you perform this movement, as you would when you lift weights
Step 6. Take control of your landing
Land on the tips of your feet rather than your toes. Make sure to land by bending your knees and leaning slightly forward. Both of your feet should bear the weight of your landing. This will absorb shocks when landing on the surface and avoid knee injuries.
Part 2 of 3: Practice Single Leg Jump
Step 1. Position your feet
Stand with your feet shoulder-width apart. Bend one leg at the knee and place it behind you. Relax the rest of your body.
Step 2. Bend forward slightly
Slowly crouch down in a half-squat with one foot on the ground. Do this as your stomach slowly bends forward. Bend your waist until it's at a 30-degree angle. Your knees should be bent at a 60-degree angle and your ankles should be 25 degrees bent. This will provide the most force without injuring your knees.
Step 3. Watch your arms
Relax your arms at your sides as you duck into a half-squat. This will give you a lot of momentum as you jump, so don't put your arms in front of or above you before jumping.
Step 4. Visualize your jump
You don't have to meditate on your jump long before you do it. Even so, it can help visualize the steps you will take. Visualize an upward resisting motion and imagine you jumping toward (or over) your target. You will focus on the series of steps and the things you will do to ensure a successful jump.
Step 5. Push yourself up to jump
As soon as you duck into a half-squat, immediately push your body up to jump high. Start from the soles of your feet. Extend your waist, knees, and ankles as far and fast as you can.
Step 6. Swing your arms as you jump
Slowly, pull your arms behind your back. As you begin to jump up, swing your arms vigorously forward and into the air. This will help push your torso up and give you momentum.
Step 7. Take control of your landing
Land on the tips of your feet rather than your toes. Make sure to land by bending your knees and leaning slightly forward. Both of your feet should bear the weight of your landing. This will absorb shocks when landing on the surface and avoid knee injuries.
Part 3 of 3: Building Leg Strength
Step 1. Do squats
To do a squat, stand with your back against a wall. Your knees should be shoulder width apart and your feet should be about 45 cm in front of you. Slowly lower your buttocks until they are in line with your knees.
These exercises will build your hamstrings, glutes, and quadriceps muscles. These muscles are the main keys that help you jump higher. If you feel pain, stop this exercise
Step 2. Train your calves by doing calf raises
Build the strength of these muscles by grasping the higher surface with your toes and using your calf muscles to perform short downward bends. You can try doing this calf raise with one leg, both feet, or even from a sitting position.
The calf muscles are another important muscle group in improving your jump. Try holding a certain weight while you do this move to increase the challenge and build strength
Step 3. Increase your flexibility by stretching
Stretch your hamstrings and buttocks by sleeping on your back with one leg crossed over the knee of the other. Pull your thighs toward you in a steady and controlled manner. This will stretch the hamstrings from the outstretched thigh. For another exercise, touch your toes while sitting, standing, with your feet spread apart, and with your feet crossed.
If you're not flexible enough, your strength could be out of balance. This can limit your ability to jump
Step 4. Keep practicing jumps and squats
Jumps, hops (jumping with or without obstacles), and lunges are known as plyometrics. Plyometrics are high-intensity movements that increase your heart rate rapidly. This stamina exercise can increase muscle tissue that jerks quickly, so that jumping becomes more powerful.
For maximum exercise, try to hold a third of the weight you normally lift. Jump explosively and repeat as many times as possible
Tips
- Some popular plyometric exercises are the ankle bounce, box jump, rope jump, standing broad jump, and squat jump.
- Another great exercise is to hold a dumbbell in each hand and perform an upward pressing motion with your ankles and toes. Do this 4-5 times per week, starting with 10 reps and "slowly" working your way up to 50 reps.
- Don't neglect exercises to strengthen the core. This area is often overlooked by many athletes. Do several sets of crunches every day to drastically increase your core strength.
- Always wear sports shoes that you feel comfortable wearing.
- Wear slightly smaller shoes. This will help keep your legs from moving. Remember, it's not convenience you're looking for! You are here to win!
Warning
- If you have ever had problems with your knees, consult your doctor before starting any jumping exercises.
- Be wary of “jumping training program” ads. Research before you buy anything.
- Don't overtrain. Excessive exercise can result in injury, muscle loss (muscle loss), difficulty sleeping, and the body becomes sluggish.
