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You’re here because you want to jump as high as you possibly can, as quickly as you possibly can.
And the way to accomplish this is by improving your body’s conditioning so that your body can explode vertically and give you more height when jumping.
There are quite a few medium and long-term techniques. However, in this post, we will share some of the things that you can do to help you jump higher in the next 30 days.
Do explosive training in barefeet or socks.
The reason for doing training in barefeet (ideally) is to also develop strength and power in more of the intricate muscles in your body.
You want to develop strength and power in:
- Your toes
- Ankle flexion
- Calves (both lower and upper)
If possible, try to train on softer surfaces such as grass or sand (at a beach) to help your muscles develop more power.
Utilise single-leg training
Since you will mainly be jumping for vertical height from one leg, you want to utilise as much single leg training as possible.
You should emphasise the following.
Bulgarian split squats
Prioritise doing plyometrics that focus on vertical power.
Only focus on doing plyometrics that emphasise increasing vertical power.
- Single leg hurdle jumps (for height)
- Vertical wall jumps
- Skipping (for height)
- Single leg bounds (for height)
- Single leg skips (for height)
Strengthen your abdominals and core.
You need abdominal strength to make it easier for you to lift your hip flexors and to make it easier to jump. Focus on doing:
- Knee raises
- Leg raises
- Reverse crunches
Watch the video below to see how you can improve your abdominal strength.
Develop power through your hip flexors
The majority of your vertical power will come through your hip flexors. You need to make sure to do the following.
Make sure your hip flexors aren’t tight.
Watch the video below to see how to correct your posture so you can get more vertical power through your hip flexors.
Focus on doing single leg exercises with explosive power.
Use plyometric shoes to develop more jumping power.
These shoes will help you improve your ankle flexion and will condition your muscles to be more explosive.
Improve your squats and deadlifts
This will help you improve the front and back of your leg strength.
Make sure you use the correct form and aim to get low to develop more power through the range of motion.
If you would like to improve your high jump, you can
Have any questions?
Let us know in the comments below.
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