How to Be Able to Jump Higher in One Month

Improving vertical jump is quite often an indication of an athlete who is in outstanding shape and on his way to dominating in his sport. While being able to jump higher is an obvious advantage, it can also be beneficial in baseball, football, soccer and tennis.

Instructions

1. Warm up carefully before starting a dynamic routine to improve your jumping ability. Start off with a series of squats. Try 12 to 15 squats at the start of your workout. Bend your knees, but make sure to keep your back straight as you lower yourself without pain, then raise yourself back up. This will increase the blood flow to your quad muscle and get it prepared for further exercise.

2. Doe toe raises, which are outstanding for increasing strength in your calf muscles. Do 10 toe raises in rapid succession, keeping your toes raised for at least 3 seconds before coming down. After you rest for 1 minute, do 10 more toe raises.

   As you become used to this routine, perform it while wearing a weight vest that might add as many as 10 to 15 lbs. around your upper body. While ankle weights can help your jumping ability in other exercises, do not wear them for toe raises.

3. Don't forget to get your running in. Alternate distance running with sprinting on an every-other-day basis. Distance running will increase endurance, while sprinting will increase your explosiveness when you jump. It might seem obvious that the explosive muscles in the legs are the ones you want to develop for jumping, but don't ignore the chance to improve your endurance, because it will help you exercise longer.

4. Jump rope, which will help improve your quickness when it comes to jumping higher. A quick jump is usually an effective jump, and skipping rope takes coordination and endurance. The quicker you jump rope, the more grueling and effective the workout is when it comes to improving your explosion.

5. Stand with your arm extended high over your head while holding a piece of chalk. Mark a wall with the piece of chalk. Then concentrate on jumping as high as you can and marking the wall with the chalk at the apex of your jump. Measure the distance between the two chalk marks. This is your vertical jump. As you continue to work out, measure your vertical jump every 14 days to see how much progress you have made.

   Jumping partially depends on concentration. Think about what you are doing and concentrate on making your highest jump every time you go up. This act alone can help you improve your jumping ability.

Tips & Warnings

• Warm up and cool down after each series of exercises. The harder you work your legs and calf muscles by jumping, the more prone you will be to cramps or pulled muscles. Massage is a great way to finish your jumping routine.