Questions About How To Jump Higher Fast

Linda asks…

how can i jump higher FAST?

i really need to jump higher. i am 5 feet tall and cannot jump at all.

admin answers:

Quote (WikiHow.Com)

"1. Begin your workout by stretching the major stomach and leg muscles. Calf stretches, bridges, and hamstring stretches are excellent.
2. Work on your calves. Do about 50 calf rises and 40 squats. To do a calf raise, stand with your feet flat and together. Raise up onto the ball of your feet and your toes. Lower slowly back to the ground. Try to do as many as you can without stopping, but rest for a moment if your calves cramp. Start with fifty and increase the number you do by 25 each day until you reach 900.
3. Jump up and down for as long as you can.
4. Run backwards on your heels for five minutes. This will also build your calf muscles.
5. Work on your thighs. Do at least 50 squats a night and increase when you get use to it.
6. Build harder abs. Do ten sit-ups. To do a sit-up, lay down on your back with your feet flat on the ground and your hands crossed in an X pattern across your upper chest. Using your stomach muscles sit up and touch your chest to your knees and lay back down. Increase the number of sit-ups you do by five each day until you can't do anymore. Keep pushing yourself to improve and do more as you build muscle and become stronger.
7. Focus on your shoulder muscles and biceps. Find exercises that you find beneficial and do them.
8. Hold a wall-sit for two minutes. Lean against a wall like you're sitting in an invisible chair. Press your back against the wall and keep your feet flat on the floor. For added difficulty, hold a medicine ball or weight in your lap as you do it. This will strengthen your core and leg muscles.
9. Practice jumping. Have a friend measure how high you can jump and try to jump higher each day.
10. Run in place for 30 seconds at a time. Repeat this at least 20 times a day.
11. Stretch your calves, thighs, and hamstrings for 20 seconds each. This will prevent muscle injuries or cramps.


Tips

* Practice jumping on a trampoline. The soft surface will protect you if you jump too high and help you get the feeling of jumping as high as you can.
* Don't slack off.
* Rest 60-90 seconds between sets if you choose to do them.
* Remember that the most important part of training is resting.
* Training too hard will decrease your vertical jump.
* Using vertical jump equipment like jumpsoles or strength shoes may help you.
* Try air alert training.
* If you're sore after a workout, do a different workout the next day to improve your total fitness. Everything in your body is related. Go for a run, lift weights, or play a fun game of basketball with a friend for variety in your work-outs.
* Use visualization everyday to jump higher. It can be done anywhere and it is a positive work.


Warnings

* Don't over-do workouts. Doing them every other night is good enough.
* If you lift weights, don't start too heavy. You shouldn't lift weights until you are at least 17-18 because this is time where your body stops growing. Lifting weights at a young age can lead to joint problems and weak bones in later life (why do you think NBA players get injured so often and off so long). However, young players who want to get stronger should do exercises using only their own body resistance (push-ups, squats, sit-ups etc).
* Don't push yourself beyond the limit of safety. Pain is your body telling you to stop and you need to listen. If you're sore from a workout, that means you went beyond what your body's used to. When you're sore, you shouldn't push yourself. If the pain is severe, go to the doctor. You may have pulled a muscle or sprained something.
* Don't do this to impress a girl. If she only likes men for their athletic abilities, she isn't worth your time. Do it for yourself.
* Do not use ankle-weights, as these will ultimately stretch the achiles tendon and weaken it. This will decrease your vertical leap, and make you more prone to sprained ankles. (Pulled from Increase Your Vertical Leap)
* Don't think that dunk is the only thing of playing basketball, it is not the most important part of it.
* Don't Out-Jump as you can stretch your muscles which causes teared tendons, muscles and dislocation of your muscle around the hamstrings area! Out-Jumping is like jumping and stretching at the same time with greater lengths."

Quote(wikihow.com)

Donald asks…

How can i jump higher and further fast?

Can someone give me tips and workouts to jump higher and faster?
Thanks

admin answers:

The best thing that I can tell you is to get in the weight room and do a bunch of leg workouts. This doesn't mean just squats and calf raises (although you should do those as much as possible.) Take a box that is roughly 2-3 feet tall and jump up and down on it, putting your full feet on the box before you jump down. Take dumbbells in each hand (I weigh 165 pounds and use 50 pound bells) and take one leg, step up on to the box and then basically step up onto the box. When you are pulling yourself up on the platform, bring the knee opposite to the leg planted on the box to your chest and then step down and repeat. Also do standing long jumps. Squat down in a jumping position and jump up and out as far as you can and land softly and in control on both feet. Collect yourself, squat down, and do it again.

Stretching your legs and core also helps a lot as this helps to be more flexible and will increase your performance in any category.

The key is to focus and work hard and remember that results usually don't come the next day.. You can probably see them in a week or two though.

George asks…

how to jump higher fast?

hey i want to learn how to jump higher in kind of a short time i want to increase my vertical in the next few months for track last year for highjump i could do about 5ft-5'3 this year at the beginng of the seasson i want to get around 5'6 5'7 for the past month or two i have been weight training lower and upper body and for the past week i have been doing plyometrics and differnt jumping exorcises what are some tips to get those few more inchs?

admin answers:

Okay, I'm jumping the same height as you and I'm aiming for the same goal this year actually :) Firstly, I wouldn't exactly recommend using weights, I know people say they can help, but they also can injure you too. I'm not stopping you from using them though. Plyometrics are good though, I do those as well. Except I don't really train my upper body...

I have been using these exercises/drill since 7th grade and they have me gain around 6 in. Each year. These have been my heights so far: Beginning of 7th- 3'8" End of 7th/begin of 8th- 4'6"/4'8" End of 8th- 5'2". I'm a freshman now and if you think that I don't know what I'm talking about, then don't take my advice. Although you might want to.

When you high jump, you want to arch your back when you go over because theform allows you to jump higher, so practice the arch by doing bridges on the ground. It will take a while for your body to get the exact form, but over time you will. And when you first jump, do almost a super mario jump (see below). When you jump over the bar, lift up both of your arms as if you are trying to throw yourself over it.

Some drills you can do are dolphin kicks, hurdling the bar, and scissor kicks.

To do a dolphin kick, stand in front of the mat, jump up and over the bar, arch your back, and kick you legs up. You should lower the bar to about 3'4", and if you have a bungee cord, use that instead of the bar so you don't have to keep readjusting it.

Hurdling the bar mostly strengthens your leg that you jump off of. Lower the bar to maybe about 3'4" (lower if you want) and stand as far away as your steps, but directly in front of it. The run and jump as if you were hurdling it, but use your jumping leg to push off. (The leg I push off for hurdles is different than the one I push off for high jump so if you hurdle too you might need to adjust or just not do this practice)

Scissor kicks also help your leg. Keep the bar at the same height as mentioned above but stand off to the side of the mat. Run and lift the leg closest to the mat up then push up with the other leg (which should be the leg you jump off of). When you are doing this, it is like you are pretending to be a giant pair of scissors. Also, try to land on your feet.

Oh, and a fourth drill you can do are jumps for height. It is kind of like a super mario jump. Push off with your jumping leg and raise the opposite arm, but keep it at a 90 degree angle. (Although when you really jump you will be lifting both arms).

The fourth drill is good because it is as if you are about to jump the actual bar, but there is nothing there at all. I personally think this is the best drill.

So for form, do bridges and try to get your body to arch that way when you jump the bar. Good luck!

Joseph asks…

How to jump higher fast?

I can grab a standard 10 ft. rim and can do a simple running, one-hand, one-leg take-off dunk on about 9'9". I am 15 and 6'1/2" and 150 lbs, have a 75 in. wingspan, with an estimated vertical of about 28 in. I want to learn how to jump higher FAST. I know there's workouts that take forever and I've seen ads for pills and shoes that help you jump higher, but I want to know if there's something that is faster and less expensive that will have me dunking on 10 ft. by the end of this year? Thanks.

YouTube vid of me dunking (blue):
http://www.youtube.com/watch?v=KJmooepC434

admin answers:

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Ken asks…

How do I have a Higher-Jump Fast-Twitch Muscle easily?

I've been resting for 20 days that is w/o training, w/o playing ball. I feel my knees are weaker right now. Im 5'9 and can do a tap board at is. but I want to dunk before June.

admin answers:

You improve your lifts with the mix of the following few things:

Explosive lifts, particularly Olympic lifts (i.e. Clean & Jerk, Snatch, Deadlift, Squat). Take the time to learn correct form on the lifts before using a lot of weight. They are actually best learned with a broomstick or a light pvc pipe

Plyometrics/Sprinting: This will build a lot of explosiveness but should be entered into slowly as your body needs to become accustomed to this. Box Jumps, Depth Jumps, bounding, dotdrills and many more...additionally, you can do variations to each (sideways, one leg, weighted, etc...). Short sprints of 40m/100m/200m will also build explosiveness.

Flexibility: This is an underrated portion of jumping. You must have sufficient range of motion and flexibility to jump. Focus on dynamic movements and a little bit of static/partner stretching.

If you are interested in more information check out the website http://www.theworldofhoops.com where there are a ton of different drills, and feel free to contact me if you are interested in some online training. I don't have plyometrics up yet, but will shortly.

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