how to jump higher
DESCRIPTION
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How to Jump Higher Jumping is an important skill for many athletes. To
get extra height, practice your pre-jump steps to
develop energy. This will generate additional upward
momentum. Practice your timing, too, and keep your
body coordinated and aligned.[1] Before you know it,
you'll be jumping higher and higher.
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Practicing Double Leg Jumps
1 Position your foot. Stand with your feet shoulder-
width apart. Your feet should be planted immediately
before your jump.[2] Keep the rest of your body
relaxed.
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Be careful that your knees don't point inwards in a
"knock knee" or Valgus position. They should be
positioned over the second toe.
2 Pay attention to your arms. Let your arms hang
loosely at your sides while you crouch into the half-
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squat. They'll provide a lot of momentum when you
jump, so don't keep them in front of you or above
you before you jump.
3 Visualize your jumps. You don't need to spend lots
of time meditating on your jumps before doing them,
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but it helps to visualize the steps you'll take.
Visualize the push-off and see yourself leaping in
the air toward (or over) your target. You'll be focused
on the series of steps and tasks you're about to
complete, ensuring a successful jump.
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4 Spring upward into a jump. As soon as you've
crouched into a half-squat, immediately spring up
into a high jump. Push off from the balls of your feet.
Extend your hips, knees, and ankles as far and as
quickly as you can.[3]
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5 Swing your arms while you jump. Gradually bring
your arms behind your back while keeping them at
your sides. When you start to jump up, powerfully
swing your arms forward and up into the air. This
should help propel you up and provide momentum.[4]
Exhale when you're doing the motion, like when you
lift weights.
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6 Control your landing. Land on the balls of your feet
rather than on your toes. Make sure to land with your
knees bent and slightly aligned forward. Both of your
legs should equally accept the weight of your
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landing.[5] This will absorb the shock of hitting the
ground and prevent knee injury.
Practicing Single Leg Jumps
1
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Position your feet. Stand with your feet shoulder-
width apart.[6] Bend one leg at the knee and bring it
behind you. Keep the rest of your body relaxed.
2 Bend forward slightly. Slowly crouch into a half-
squat position on the one foot that is planted. Do this
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while your torso gradually bends forward. Flex your
hips at 30 degrees. Your knees should be bent at 60
degrees and your ankle should be flexed at 25
degrees. This will generate the most power without
injuring your knees.
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3 Pay attention to your arms. Let your arms hang
loosely at your sides while you crouch into the half-
squat. They'll provide a lot of momentum when you
jump, so don't keep them in front of you or above
you before you jump.
![Page 14: How to jump higher](https://reader034.vdocuments.net/reader034/viewer/2022051006/5790786f1a28ab6874c262ec/html5/thumbnails/14.jpg)
4 Visualize your jumps. You don't need to spend lots
of time meditating on your jumps before doing them,
but it helps to visualize the steps you'll take.
Visualize the push-off and see yourself leaping in
the air toward (or over) your target. You'll be focused
on the series of steps and tasks you're about to
complete, ensuring a successful jump.
![Page 15: How to jump higher](https://reader034.vdocuments.net/reader034/viewer/2022051006/5790786f1a28ab6874c262ec/html5/thumbnails/15.jpg)
5 Spring upward into a jump. As soon as you've
crouched forward, immediately spring up into a high
jump. Push off from the ball of your foot. Extend your
hips, knees, and ankles as far and as quickly as you
can.[7]
![Page 16: How to jump higher](https://reader034.vdocuments.net/reader034/viewer/2022051006/5790786f1a28ab6874c262ec/html5/thumbnails/16.jpg)
6 Swing your arms while you jump. Swiftly bring
your arms behind your back. When you start to jump
up, powerfully swing your arms forward and up into
the air. This should help propel you up and provide
momentum.[8]
![Page 17: How to jump higher](https://reader034.vdocuments.net/reader034/viewer/2022051006/5790786f1a28ab6874c262ec/html5/thumbnails/17.jpg)
7 Control your landing. Land on the balls of your feet
rather than on your toes. Make sure to land with your
knees bent and slightly aligned forward. Both of your
legs should equally accept the weight of your
![Page 18: How to jump higher](https://reader034.vdocuments.net/reader034/viewer/2022051006/5790786f1a28ab6874c262ec/html5/thumbnails/18.jpg)
landing.[9] This will absorb the shock of hitting the
ground and prevent knee injury.
Building Leg Strength
1 Do squats. To do a squat, simply stand with your
back against a wall. Your knees should be shoulder-
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width apart and your legs should be about 18 inches
in front of you. Slowly squat by sitting down till you
are level with your knees.[10]
These exercises develop the hamstrings, glutes, and
quads which are the key drivers to helping you jump
higher. If you feel pain at any time, stop the
exercise.
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2 Work out your calves by doing calf raises. Build
strength in these muscles by gripping a raised
surface with your toes and using your calf muscles
to do short dips. You can try doing calf raises with
one leg at a time, both legs, or even from a seated
position.
The calves are another important muscle group in
improving your jumping. Try holding some weight
while you do this to increase the resistance and build
strength
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3 Improve your flexibility by stretching. Stretch
your hamstrings and buttocks by laying on your back
with one leg crossed over the other at the knee. Pull
the lower leg toward you firmly and steadily. This
should stretch the hamstring of the crossed leg. For
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another exercise, touch your toes while seated,
standing, with your legs spread, and with your legs
crossed.
If you're not flexible you'll develop an imbalance of
strength. This could limit your ability to jump.[1]
4
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Continue practicing jumps and squats. Jumps,
hops, and lunges are known as plyometrics.
Plyometrics are high intensity movements which
increase your heart rate quickly. Endurance training
can actually improve your quick twitch muscle fibers,
making jumping more powerful.[11]
For a maximum exercise, try holding about one-third
of the weight that you normally lift. Jump explosively
and repeat it as many times as you can.
Pros spill the beans on
how they added 15
inches to their jumps