How to Increase Vertical Jump Power Naturally
A higher vertical jump will help you in various activities including basketball, martial arts, gymnastics, skateboarding and cheerleading. Increasing your vertical jump power naturally requires a set of exercises that will boost your explosiveness and muscle power. You must commit to these exercises on a regular basis to get results.
Instructions
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Use a milk crate to perform box jumps. Place the box on the floor in front of you. Jump up onto the box, and then back down. Repeat three to eight times per set. Use a low box and challenge yourself to bend your knees as little as possible. As another challenge to increase your vertical jump naturally, use a taller box to jump on.
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Do jumping squats to build muscle in your glutes and hamstrings. Stand with your feet shoulder-width apart and your hands in front of you at chest level in a prayer position. Keeping your back straight, and lower your bottom as if you were sitting in a chair. Go as low as you can and then jump as high as you can from that low squat. Do five to 10 jump squats per set.
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Stand with the balls of your feet on a bottom stair. Your heels should be hanging off the stair. Allow your heels to fall below the stair for a good stretch in your calf muscles. Push up and stand with your toes pointed to strengthen your calves. These muscles are important in the last part of a jump.
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Increase your vertical jump naturally by jumping rope. It's a simple yet effective exercise that will strengthen the muscles you use when you jump. You can get a jump rope at a grocery or fitness store. Do two sets, each five minutes long.
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Increase your explosiveness with star jumps. Crouch down to the floor in a frog jump position. Your hands need to be in front of you just gracing the floor. Your legs should be bent with your bottom all the way down on your ankles. Jump up as high as you can and create a star with your body at the height of your jump. Think of it as a jumping jack position in the air. Do 10 of these per set.
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Increase your core strength with crunches. Lie on your back with your knees bent and feet about 12 inches from your bottom. Place your hands next to your head, but not holding your head up. Focus on using your abdominal muscles to lift your head and shoulders about 45 degrees off the floor. Allow your head and shoulders to lower back down to the floor. Do 12 sets, each 10 minutes long.
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Tips & Warnings
Just jump! The best way to improve your vertical jump is to practice jumping.
Consult your physician before entering any fitness program.
References
- Photo Credit Siri Stafford/Stockbyte/Getty Images
