10 exercises to jump higher

Here are 10 exercises to jump higher, while strengthening your overall body. Remember that your leg muscles are important, but so are your toes, back, core, and shoulders!

  1. jump the rope: This exercise doubles as a leg workout and cardio, and will tone your calves and quads. Advance to jumping on your toes to improve your balance and increase your control on your toes.
  2. finger raises: Keep your heels off the edge of a curb or step and lift yourself up and down until your feet are almost, but not quite, parallel to the ground. If that’s too easy, hold dumbbells or strap on ankle weights to increase downward resistance.
  3. Short sprints (about 50-100 meters) train your quick response muscles to work instantly and keep your heart healthy too. Remember to keep your cardio short and intense to build the right kind of muscle fibers.
  4. hamstring workouts: Whether you have access to an exercise machine or just your own body weight, the hamstrings are often neglected in higher jump exercises, but keep your legs healthy and balanced by paying attention to these muscles.
  5. toe curls and increasing toe dexterity by picking up and carrying things with your feet will improve your foot strength enough to jump several inches higher. Flex and curl your toes tightly for several minutes.
  6. Lizards, and its many varieties, work both the core muscle groups and the shoulders and keep the entire body strong. Try extended planks and one-arm push-ups if this starts to get too easy.
  7. intense stretching It will help to lengthen and relax your muscles if you work out hard to jump higher several times a week. Get a friend or use a wall to prop up your legs and pull up on your hands and feet to fully stretch. You shouldn’t feel any real pain, but if you feel discomfort, you’re doing fine.
  8. jump squats it involves slowly sitting down in a squatting position, then jumping straight up into the air, and then going back into a squatting position again. It’s a lot easier said than done, but it does replicate what you’d actually be doing in a jump environment quite accurately.
  9. Simple plyometric exercises like short jumps over obstacles and running jumps will help train quick response muscles, but also increase the risk of injury. Wear cushioned shoes and only do these exercises on a mat or grass to be safe.
  10. Pilates and yoga movements. incorporate basic exercises with stretching, and you can find plenty of videos on YouTube to follow. These exercises are really easy to manipulate for difficulty, so if you think they would be too easy for you, think again. Yoga and Pilates professionals spend decades properly mastering the most advanced movements.

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