How to Get Better at Jumping
Jumping is a useful skill in sports like basketball and a great way to practice your explosive power. If you want to jump higher and jump better, we have some tips for you.
Check your vertical jump
Before you start working on your jumping ability, establish a baseline by figuring out how high your vertical jump is. Sometimes gyms have gadgets for this that look like a set of flat, hinged blades . You reach out and try to knock them out of action; the tallest one you have moved marks the top of your jump.
But if you’re at home, you can test using simple techniques. Roll a piece of masking tape, sticky side out, and glue it to your fingertip. Jump next to the wall and hit the wall at the top of the jump to push the ball against the wall. The difference between a ribbon ball and the tallest ball you can reach while standing is the height of your vertical jump.
Another simple test that works well on outside walls is to simply dab some chalk on your fingertip (climbing chalk or sidewalk chalk doesn’t matter). Touch the wall while standing and again while jumping, and then measure the difference.
Learn to land properly
If you are going to jump a lot, make sure you do it safely. Land softly, absorbing the force of your landing, bending your knees and hips in a very light squat. Your knees should not drop towards each other during takeoff and landing, and your feet should be about shoulder width apart. Here is a video demonstrating the principles of safe landing .
It’s also important not to do a lot of jumps if you’re not used to it. Landing from jumps is a tough task for your body, and you need to work slowly to get used to full plyometric workouts.
Build up strength
While jumping exercises are great for developing jumping skills and building strength, you still need strength training to develop strength. The stronger your legs are, the higher you can jump.
USA Basketball recommends the barbell deadlift as the best strength building exercise for jumping. It is a movement that is a hybrid of squat and deadlift that strengthens your hamstrings, glutes, and quads. This technique is also relatively easy to learn.
If you don’t have access to a trapezoid, make sure you have other heavy leg exercises in your routine. Squats, deadlifts, and lunges are some of the most beneficial.
Build up strength
Strength is not exactly the same as strength. Force is force applied quickly over time. Jumping is itself a strength exercise, but other strength exercises can help you develop strength without the influence of jumping.
Despite the name, powerlifting is not appropriate; squats, bench presses, and deadlifts develop strength but are usually not done quickly. The only exception that can help with jumping is speed deadlift. This is what they are like: deadlifts are fast and lightweight. (For example, sets of three reps with 60% of your maximum.) Kettlebell swings also affect power, especially if you are doing them with a lot of weight.
Olympic exercises are classic examples of strength training. The snatch, clean and jerk are exercises performed in competition, but variations of these can be useful as part of a training program. You may have done power cleansing, power jerks, or dumbbell snatches with one hand. All of this requires a quick explosive lift, in which your legs have to hit the ground to bring your body to an upright position, and then immediately bend to absorb the force – much like you ask your body to do in a jump.
Jumping practice
If you want to learn how to jump better, you have to jump. Try one or all of the steps below, but don’t do too much on the first day. Over time, include a few of these in your routine:
- Squat Jumping
- Tuck jumping
- Split jumps (like a lunge, but alternate legs with each jump)
- Long jump (as far forward as possible)
- Box jumping
Overcome your fear of box jumping
Box jumping is a special category because there is more going on here than just jumping. First, note that jumping onto a box from a very high height is often less related to your jumping ability, but rather to your ability to get your knees high in order to land. For this reason, many trainers prefer to keep people on medium-sized boxes rather than always trying to jump higher and higher.
Second, they can be intimidating. To overcome your fear, start with a very small box to build your confidence. Even if you’re jumping on an aerobic step or on a side bumper, it’s still a start. We’ve got some more box jumping tips , so take a look and jump!