How to Jump Higher!

How to Jump Higher!

Written by Emily Cronkleton on May 28, 2020


Healthline reported on several exercises you can do to jump higher. 

1. Jumping jacks

Jumping jacks are a type of plyometric exercise that can help you jump higher by building lower body strength. They also elevate your heart rate while shifting your body out of its usual plane of movement.

This exercise is beneficial for improving performance in activities that require you to quickly move in different directions.

How to do it:

  1. Stand with your feet hip-width apart and your arms alongside your body.
  2. Jump up and spread your feet apart.
  3. At the same time, raise your arms overhead to bring your palms nearly together.
  4. Jump back to the starting position.
  5. Do 2–5 sets of 10–20 reps.

2. Single-leg deadlifts with jump

This advanced exercise builds stability as you explosively jump up using one leg at a time. If this move is too difficult, first try mastering the plyo reverse lunge with jump.

How to do it:

  1. From standing, extend your right foot behind you. If possible, keep your foot from touching the floor.
  2. Lean forward and align your torso so that it’s parallel to the floor.
  3. Extend your right hand down toward the floor.
  4. Raise your right foot behind you to hip height.
  5. Explosively jump up straight, lifting your left foot.
  6. At the same time, raise your right knee in front of you and extend your left arm overhead.
  7. Return to the starting position.
  8. Do 2–4 sets of 3–10 reps on each side.

3. Burpees

This exercise builds strength, endurance, and cardio fitness. Burpees work your entire body, giving you the power to jump explosively. If you’d like to make them easier or more challenging, you can experiment with burpee variations.

How to do it:

  1. Stand with your feet shoulder-width apart, then drop your hips back and down into a squat position.
  2. Press your palms into the floor in front of you, just inside your feet.
  3. Jump, walk, or step both feet back into a high plank.
  4. Do a pushup.
  5. Jump, walk, or step both feet forward toward your hands until you’re back in a squat.
  6. Explosively jump up and extend your arms overhead.
  7. Do 1–2 sets of 10–16 reps.

4. Forward linear jumps

This exercise targets your core, hips, and thighs. Forward linear jumps allow you to practice jumping forward as well as upward. To intensify this exercise, perform the next jump as soon as you land rather than returning to the starting position.

How to do it:

  1. Stand with your feet directly under your hips and your arms alongside your body.
  2. Engage your core while drawing your shoulder blades back and down.
  3. Drop your hips back and down into a squat position.
  4. Keep your elbows straight as you extend your arms behind you.
  5. Jump forward, pushing with your feet and straightening your legs. At the same time, extend your arms overhead.
  6. Pull your legs forward as you land. To reduce the impact, bend your knees and hinge your hips slightly forward, lowering into a squat position. Keep your gaze on your landing place.
  7. Once you land, stand up to return to the starting position.
  8. Do as many reps as you can with proper form.

5. Squat jumps

For this exercise, you’ll use the strength of your torso, hips, and legs to jump explosively. Once you’ve mastered squat jumps and are ready to take it to the next level, you can do weighted squat jumps using a barbell, trap bar, or pair of dumbbells.

How to do it:

  1. Stand with your feet hip-width apart and your arms alongside your body.
  2. Draw your shoulders and shoulder blades down.
  3. Engage your core to keep your lower back straight. Keep your knees slightly bent.
  4. Slowly lower your hips down and back into a squat position until your heels nearly raise from the floor.
  5. Hinge forward slightly at your hips to keep your spine straight.
  6. Pause for a moment in the lower position.
  7. Explosively jump up through your ankles, knees, and hips at the same time.
  8. While in the air, draw your knees up toward your torso.
  9. Land as gently as possible on the middle of your foot before shifting your weight back toward your heels. To help absorb the impact, move your hips back and down as you land.
  10. Do 2–4 sets of 6–12 reps.

6. Rebounding

Rebounding is a type of aerobic exercise that is performed on a mini-trampoline. It’s a great way to experience the feeling of jumping and being in midair while putting less stress on your joints.

You can try several trampoline exercises if you’re interested in rebounding. You can spend a few minutes on each type or focus on one exercise for a longer period of time. You can also try:

  • Jogging. Start with a simple jog to get comfortable on the trampoline. You can either keep your back straight or lean backward a little while raising your knees. Start off by lifting your knees only a few inches. As you progress, raise your knees as high as your hips or chest.
  • Intervals. For 20 seconds, intensely jump up and down or side to side, or do jumping jacks. Then, rest or jump slowly for 10 seconds. Do at least 7 intervals. Gradually increase the duration of the work phase to a minute or longer.

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1 comment
  • Great exercises!
    Burpees and squat jumps are really good for maximizing muscle activation, and because they’re jump specific movements, they translate much better to the actual jumping motion.

    This other page mentions some more exercises: like depth jumps and jump rope which are also great for jump training.

    By the way, do you have any weight training exercises that you recommend for jump training? I’m looking to add more variations to my workouts.

    Louis on

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