How to Jump Higher in Football

Vertical leaping is an ability which many most closely associate with basketball, while in reality jumping ability is very important in a wide variety of sports, including football. Whether you are a halfback leaping over a defender, a receiver jumping up to catch a ball, or on the defensive line, jumping to block a field goal, a higher vertical jump will allow a football player to be more successful at almost any position.

Instructions

1. Use weight training to build leg strength. Vertical jumping for maximum height is an explosive activity that engages fast twitch muscle fibers. Lifting heavy weights at low repetitions builds muscle for maximum power and explosiveness. Squats are an especially effective way to improve overall leg strength, while calf exercises, and more targeted quadracep and hamstring exercise are also helpful. Increasing the overall muscular fitness of the legs through activities like jumping rope and knee bends or lunges can also help keep a vertical jump from breaking down due to fatigue.

2. Strengthen your core. Though the leg muscles provide the main source of power involved in leaping, the core muscles contained in the abs and back are also important as they provide balance and stability. Doing crunches, sit ups, lower back extensions and other exercises to solidify the core will aid the legs with transferring as much power into a jump as possible.

3. Do jumping exercises to increase strength and improve form. As one might expect, a good way to increase leaping ability is to actually do jumping exercises. Doing repeated jumps of maximum height or distance will strengthen the legs and get the body used to the motion of jumping. Also do some jumping exercises in full football pads; the extra weight and positioning of the pads can make jumping and movement a little more awkward than normal, so getting used to jumping in gear is important. Depending on your position, practice leaping in the way that is most likely to aid you. For a wide receiver, jumping off one foot while on the run is important. For a defensive player, a straight vertical jump off both feet is often used more often to block passes of kicks.

4. Watch your weight. Football is different than many sports in that more weight often gives one an advantage over the competition in terms of raw strength and physicality. When it comes to vertical leaping however, excess weight will make it more difficult to jump high. Try to strike a balance at a weight where strength and agility are optimal for your position.

Tips & Warnings

• Stretch before and after workouts to reduce the chance of injury and increase flexibility. Leg flexibility can also aid in achieving higher vertical jumps.