How to Jump Higher: Tips for Improving Your Vertical Jump

It is possible to increase your vertical jump height with regular training. Like other physical improvements, your vertical jump can increase if you do the proper training and strengthen the muscles involved in jumping.

Your lower body muscles, including your calves, hamstrings, quads, and glutes, propel your body upward when you jump. These muscles play important individual roles in jumping and work together to help you launch yourself higher.

For instance, your calves help with stability and ankle extension; your hamstrings help extend your hips and flex your knees; and your quads help you have a strong takeoff. Your core muscles and other upper body muscles, including your arms, shoulders, and back, can also help you jump higher. Therefore, working all muscle groups, not just your legs, is essential for jumping.

Work on your jumps three or four times per week, giving yourself time to rest between sessions. Trainers often disagree on the number of training sessions jumpers should do per week, as it is a high-intensity, high-impact activity, and doing it too often can increase your risk of injury.

Working with a personal trainer or testing different numbers of jump-training sessions per week can help you determine a customized training schedule that works for you.

Here’s how to measure and improve your jump height:

1. 1. Measure the jump. Start by measuring your current jumping ability to create a baseline. An easy way to do this without special equipment is to stand near a tall wall, stick a piece of looped tape on the tip of your middle finger, reach as high as possible with your arm straight, and place the tape on the wall. Repeat this process with a new piece of tape, this time jumping and sticking the tape on the wall. Use a tape measure to determine the distance between the two pieces of tape, which will you identify your current vertical leap.
2. 2. Engage your core. Work on your jump technique and posture, keeping your core and hips strong and engaged. When you're running to gain momentum before a jump, increase your speed into the jump instead of slowing down right before you jump. Use your arms to gain more height.
3. 3. Work on balance and stability. Improve your balance and stability by doing core workouts regularly, including crunches, stability ball exercises, and other ab work.
4. 4. Build leg strength. Build up your legs to give yourself a strong foundation with strength exercises, such as lunges, barbell deadlifts, calf raises, and jump squats. Different types of squatting exercises, like the back squat, single-leg squat, and split squat, can also help. Ensure you use the correct body positioning. For example, the correct squat position is with your feet shoulder-width apart.
   
5. 5. Try jump exercises. Do exercises that naturally incorporate jumping, such as jumping jacks, jump rope, and burpees, to give you more repetition and work in cardio and general strength training.
6. 6. Try plyometric exercises. Incorporate plyometric exercises to improve your explosive movements. Examples of plyometric exercises include box jumps and depth jumps. A depth jump uses a starting position on a box, from which you step off. As soon as you hit the ground, you use explosive power to jump straight up. Broad jumps can also help you improve leg strength and explosive movements.
7. 7. Practice sport-specific jumps. This technique allows you to replicate how you might jump while playing. A volleyball player might practice the approach and jump for spiking the ball, while a basketball player might practice a jump for a dunk, rebound, or lay-up.

For additional help with your vertical jump training program, follow these tips:

1. 1. Warm up beforehand. Start with a warm-up. Avoid stretching “cold,” or from a completely sedentary or resting state, because it can shock your muscles and lead to undue strain or injury. Instead, warm up before you jump by taking a quick walk, jogging in place, or performing another brief cardio workout to increase your heart rate and encourage blood flow to your muscles.
2. 2. Use proper form. Emphasize proper form over height when incorporating a new jump or jump exercise. You'll get better height and reduce the risk of injury with proper form.
3. 3. Jump on cushioned surfaces. Practice your jumping on foam tiles or exercise mats to ensure you land softly and to reduce the impact of the landing.
4. 4. Allow time for recovery. If you've been pushing yourself a lot and feel like your explosive movements aren't as good as normal, consider giving yourself some recovery time before resuming training.
5. 5. Hire a trainer (optional). Consider hiring a personal trainer or coach to create a customized jump-training program for you with specific exercises and reps to improve.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program. Still, you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to fully control your body throughout the movement. When performing any exercise, pay close attention to your body and stop immediately if you note pain or discomfort.

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