Jumping is an important skill for many athletes. To get more height, you can practice prejumping to build up your energy. This, as a result, will produce additional upward momentum. Also practice your syncs and remember to keep your body coordinated and aligned. When you least expect it, you'll be jumping higher and higher.
Steps
Method 1 of 3: Doing Two-Legged Jumps
Step 1. Position your feet
Stand up straight with your feet shoulder-width apart. They must be well planted at the exact moment before the jump. Keep the rest of your body relaxed.
Take care that the knees do not turn inwards, in the “valgus knee” position. They should line up with the second toe
Step 2. Pay attention to the arms
Let your arms hang at your sides as you squat down slightly. They will give you a big boost during the jump, so you shouldn't keep them in front of you or above your body before jumping.
Step 3. Visualize the jumps
You don't need to spend a lot of time meditating on your jumps before you do them, but it will be helpful to visualize the steps that will be taken. Imagine the momentum of momentum and see yourself leaping into the air towards (or over) your target. Your focus will be on the series of steps and tasks you will complete in order to ensure a successful jump.
Step 4. Boost yourself to the jump
Once you've dropped into a slight crouch, immediately jump into a high jump. Push yourself up from your toes. Extend your hips, knees and ankles as much and as quickly as possible.
Step 5. Swing your arms as you jump
Gradually bring your arms behind your back, keeping them at your sides. When you start the jump, quickly take them forward and up. This will help you drive your body and create more momentum.
Exhale during the movement, just as you do during weight training
Step 6. Control the landing
Drop onto your toes, avoiding putting your body weight on your toes. Land with your knees bent and slightly aligned forward. Both legs must support the weight of the movement equally. This will absorb the shock of impact on the floor and prevent knee injuries.
Method 2 of 3: Practicing One-Legged Jumps
Step 1. Position your feet
Stand up straight with your feet shoulder-width apart. Bend one leg at the knees and bring it behind your body. Keep the rest of your body relaxed.
Step 2. Bend forward a little
Slowly squat down a little on your foot flat on the floor. At the same time, bend your body forward. Bend your hips 30 degrees. At this point, your knees should be bent 60 degrees and your ankles bent 25 degrees. This will generate maximum power without hurting your knees.
Step 3. Pay attention to the arms
Leave your arms free at your sides as you squat down slightly. They will create a lot of momentum during the jump, so it's important not to keep them in front of you or above your body before the jump.
Step 4. Visualize the jumps
You don't need to spend a lot of time meditating on your jumps before you do them, but it will be helpful to visualize the steps that will be taken. Imagine the momentum of momentum and see yourself leaping into the air towards (or over) your target. Your focus will be on the series of steps and tasks you will complete in order to ensure a successful jump.
Step 5. Boost yourself to the jump
Once you've dropped into a slight crouch, immediately jump into a high jump. Push yourself up from your toes. Extend your hips, knees and ankles as much and as quickly as possible.
Step 6. Swing your arms as you jump
Gradually bring your arms behind your back, keeping them at your sides. When you start the jump, quickly take them forward and up. This will help you steer your body and create more momentum.
Step 7. Control the landing
Drop onto your toes, avoiding putting your body weight on your toes. Land with your knees bent and slightly aligned forward. Both legs must support the weight of the movement equally. This will absorb the shock of impact on the floor and prevent knee injuries.
Method 3 of 3: Developing Leg Strength
Step 1. Do squats
To perform this exercise, simply stand with your back against the wall. Your knees should be shoulder-width apart and your legs 45 cm in front of you. Slowly squat down until you are level with your knees.
These exercises develop your calves, glutes and quadriceps, which are essential muscles in generating the momentum to jump higher. If you experience pain at any time, stop exercising immediately
Step 2. Work out your calves with twin exercises
Build strength in these muscles by climbing over a raised surface with your toes and using your calves to move up and down gently. You can repeat these exercises with one leg at a time, with both, or even while seated.
The calves are another important muscle group to improve your jumps. Try to hold weight while you perform this exercise to increase your endurance and build strength
Step 3. Improve your flexibility with stretches
Stretch your hamstrings and glutes by lying on your back with one leg crossed over the other at knee level. Pull your lower leg towards you, firmly and precisely. This will stretch the hamstring tendons in the leg that is crossed. For another exercise, touch your toes while you are seated, standing with your legs apart, and even with your legs crossed.
If you are not a flexible person, you will eventually develop a certain imbalance in your strength. This can limit your ability to jump
Step 4. Continue practicing jumps and squats
Big jumps, small jumps and lunges make up the exercises called plyometrics. They consist of high intensity movements that quickly increase your heart rate. Resistance training can actually improve the function of fast muscle fibers, making jumps more powerful.
To maximize your workout, try holding approximately one-third of the weight you normally lift. Jump explosively and repeat this move as many times as you can
Tips
- Some popular plyometric exercises include heel jumps, box jumps, jump rope, open standing jumps, and squat jumps.
- Another excellent exercise that can be done is to take a dumbbell in each hand and push it with your ankle and toes. Repeat this four to five times a week, starting with 10 reps and gradually working your way up to 50.
- Don't neglect core training. This is a region often overlooked by many athletes. Just a few abdominal exercises a day will greatly improve the strength and muscle tone of your torso.
- Always wear athletic shoes that you feel comfortable wearing.
- Wear shoes only slightly smaller than your size. This will prevent your foot from moving unnecessarily. Remember, comfort is secondary here! You are here to win!
Notices
- If you have a history of knee problems, consult your doctor before starting any leg training or jumping program.
- Beware of offering “jumping programs”. Search before buying anything.
- Don't overdo your training. This can result in injuries, muscle atrophy, trouble sleeping and being sick.