How to Jump Higher Lifts & Exercises

In many sports, such as basketball and volleyball, the ability to jump higher is a valuable skill. Vertical leap is also a good way to test someone's power. There are some specific exercises that, if repeated over time, can strengthen the muscles that will help you jump higher.

Things You'll Need

• Barbell
• Weights
• Squat rack
• Box or platform

Instructions

Squats

1. Put your barbell on the squat rack. Place the amount of weight you want to lift on the barbell, and make sure it is balanced and clipped in place.

2. Lift the barbell, allowing it to rest on the back of your shoulders and gripping it on either side.

3. Squat down, keeping your feet flat on the ground, your head up and your chest out. Lower yourself to the point where your thighs are parallel to the ground. Then stand up.

4. Repeat this squat motion until you reach fatigue. Rest for 1 to 2 minutes and then repeat another set.

Lunges

1. If you want to use weights, follow Steps 1 and 2 in the "Squats" section.

2. Begin with your feet together. Step out with one foot and lower your weight onto that foot until your other knee is just above the ground. Both thighs should be at right angles with your calves. Return to original position.

3. Repeat, alternating legs, until you reach fatigue. Rest for 1 to 2 minutes and then repeat for a second set.

Box Jumps

1. Place a 1 1/2-foot high weight-bearing platform or box on the ground in front of you.

2. Jump up onto the box using both legs, keeping your feet together. Step back slowly off the box.

3. Repeat jumps until you reach fatigue. Rest 1 to 2 minutes, and then repeat a second set.

Hang Clean

1. Place your barbell on the ground and grasp the bar with hands a little wider than shoulder width apart and with thumbs facing towards each other.

2. Lift the bar slowly, keeping your back straight, until it is just above your knees.

3. Keeping your back vertical and shoulders back, jump and shrug, propelling the weight to your chest. Bringing your elbows underneath the bar and not letting go of it with your hands, catch the barbell with your shoulders and upper chest. Drop the bar carefully back to your knees.

4. Repeat this exercise until you reach fatigue. Rest 1 to 2 minutes and repeat a second set.

Tips & Warnings

• Warm up and stretch before exercising. Stretch well after exercising.

• Never do heavy free weight exercises alone! It is important to have someone to spot you in case you get stuck. The hang clean is an advanced exercise that should be done with experienced supervision at first.