Overview
Whether you want to improve your game in basketball or your lower your track times, jumping higher can give you an edge over the competition. According to Dr. Gabe Mirkin, author of "The Sportsmedicine Book," your jumping level depends on how forcefully you can contract your leg muscles. Build up your leg muscles by practicing leg strengthening exercises in every workout, which will improve your jumping speed and height.
Step 1
Practice deep knee bends. Stand with your feet shoulder-width apart and your knees unlocked. Slowly, without wobbling your arms to keep your balance, bend your knees out on either side as far as possible. Keep your back straight as you slowly come back to a standing position. Repeat 15 to 30 times.
Step 2
Practice toe raises. Stand up straight with your feet shoulder-width apart and your hands at your sides. Extend up onto your toes, hold the position for several seconds, then gently release them so your feet are flat on the floor. Repeat 30 to 50 times.
Step 3
Jump rope. Try to keep your back straight and your feet slightly apart as you are jumping. Continue jumping for as long as you can.
Step 4
Lift weights. Dr. Mirkin suggests two sets of the heaviest weight you are able to squat 15 times, alternating every other day with two sets of a lighter weight in three sets of 10 repetitions.
Step 5
Stretch before and after working out and playing sports. Doing lunges and touching your toes before jumping will limber up your muscles, making them more buoyant.
Whether you want to improve your game in basketball or your lower your track times, jumping higher can give you an edge over the competition. According to Dr. Gabe Mirkin, author of "The Sportsmedicine Book," your jumping level depends on how forcefully you can contract your leg muscles. Build up your leg muscles by practicing leg strengthening exercises in every workout, which will improve your jumping speed and height.
Step 1
Practice deep knee bends. Stand with your feet shoulder-width apart and your knees unlocked. Slowly, without wobbling your arms to keep your balance, bend your knees out on either side as far as possible. Keep your back straight as you slowly come back to a standing position. Repeat 15 to 30 times.
Step 2
Practice toe raises. Stand up straight with your feet shoulder-width apart and your hands at your sides. Extend up onto your toes, hold the position for several seconds, then gently release them so your feet are flat on the floor. Repeat 30 to 50 times.
Step 3
Jump rope. Try to keep your back straight and your feet slightly apart as you are jumping. Continue jumping for as long as you can.
Step 4
Lift weights. Dr. Mirkin suggests two sets of the heaviest weight you are able to squat 15 times, alternating every other day with two sets of a lighter weight in three sets of 10 repetitions.
Step 5
Stretch before and after working out and playing sports. Doing lunges and touching your toes before jumping will limber up your muscles, making them more buoyant.
