Many people wonder how people like Michael Jordan can jump so high but the answer is actually quite simple, the key to how to improve jumping are a combination of plyometric exercises and weight training. Learning how to jump higher with plyometrics and weights is simple. However, you would be surprised by how many athletes disregard these training exercises and opt to simply train while playing their sport. They think all they have to do is keep playing the sport and eventually they will keep improving. Although this is true to a certain extent, if they want to gain a physical edge in the sport, they must look towards external training as well. For example, every NBA player, no exceptions, do weight training and plyometrics to increase their ability to perform better on the court.
Ok, so my recommendation for how to jump higher is to visit our plyometric exercise library and start one of the plyometric training regiments. Keep in mind that although some of these exercises seem simple in nature, you will feel a difference within one to two weeks of the training program. You should feel an improvement in your explosiveness as well as an increase in your vertical. These exercises basically revolve around the same theory. You stretch your muscles just before an explosive contraction.
High intensity plyometric workouts can put dynamites in your muscles and this can help you become more explosive. This same explosiveness is what you’re going to use in order to increase your vertical leap. This is made possible by what the exercises do to your body. They promote more explosiveness during the contraction of your muscles, and also promote neuron growth to vital power centers, such as in your legs.
Keep in mind that when learning how to jump higher with plyometrics, you should focus on your whole body, rather than just your legs. It’s a common misconception that you should only target the legs, but in order to be jump higher effectively, your core muscles must also be coordinated. Here are some sample exercises that you may see in the plyometric training library. Within the library you will get illustrated diagrams, recommended workouts, and exercise explanations for each exercise:
Squats
You’re going to start at a squatting position while you’re on your toes. Using as much power as you can, push upwards using the balls of your feet without locking your knees. Go back down in a bouncing motion until you establish a rhythm and keep that rhythm. Once you have established a rhythm, this will be an easy exercise to jump higher since you won’t focus on how hard it is.
It’s also important that you’ll go down as low as possible. Your knees should be almost touching your chest each and every repetition. This will stretch your leg muscles fully before exploding upwards with as much force as you can.
Stationary jumps
Go to a place with a flat surface. A basketball court works best so you can stand under the rim. Jump off your toes and touch the board, net or rim depending on your vertical leap. Don’t rest when you land. Instead, do the same thing again for about 10 repetitions for 3 sets. You can then increase the repetitions and sets as you continue to develop.
Power skipping
This is an exercise to jump higher that is very easy to master. Imagine a child skipping along the sidewalk and that’s basically what you’re going to do. But you have to add power to it by making sure that you jump off of one foot with as much force as you can. If you jumped off using your right foot, raise your left leg as high as you can.
As soon as you land on your right foot, continue the motion by switching to the left foot and jumping off of it. The right leg should then be raised as high as you can. This is best done in a basketball court so you can go from end to end when you do this exercise to jump higher. Remember to establish a rhythm but don’t forget about the power in your skips.
As you can probably see, when learning how to jump higher, there are risks involved. Please be cautious when performing any exercises. Even if you do the exercises perfectly, you can still get injured. In fact, the most common problem is called jumpers knee (otherwise known as patellar tendonis), which basically occurs if you overuse your patellar tendon in your knee, causing inflammation and damage.
