Learn why people trust wikiHow. Download Article Explore this Article parts. Tips and Warnings. Related Articles. Article Summary. Part 1. Position your foot. Stand with your feet shoulder-width apart. Your feet should be planted immediately before your jump.
Be careful that your knees don't point inwards in a "knock knee" or Valgus position. They should be positioned over the second toe. Pay attention to your arms. Let your arms hang loosely at your sides while you crouch into the half-squat. They'll provide a lot of momentum when you jump, so don't keep them in front of you or above you before you jump.
Visualize your jumps. You don't need to spend lots of time meditating on your jumps before doing them, but it helps to visualize the steps you'll take. Visualize the push-off and see yourself leaping in the air toward or over your target. You'll be focused on the series of steps and tasks you're about to complete, ensuring a successful jump. Spring upward into a jump.
As soon as you've crouched into a half-squat, immediately spring up into a high jump. Push off from the balls of your feet. Extend your hips, knees, and ankles as far and as quickly as you can. Swing your arms while you jump. Gradually bring your arms behind your back while keeping them at your sides. When you start to jump up, powerfully swing your arms forward and up into the air.
This should help propel you up and provide momentum. Control your landing. Land on the balls of your feet rather than on your toes. Make sure to land with your knees bent and slightly aligned forward. Both of your legs should equally accept the weight of your landing. Part 2. Position your feet. Keep the rest of your body relaxed. Bend forward slightly.
Slowly crouch into a half-squat position on the one foot that is planted. Do this while your torso gradually bends forward. Flex your hips at 30 degrees. Your knees should be bent at 60 degrees and your ankle should be flexed at 25 degrees. This will generate the most power without injuring your knees. As soon as you've crouched forward, immediately spring up into a high jump. Push off from the ball of your foot.
Swiftly bring your arms behind your back. Part 3. Do squats. To do a squat, simply stand with your back straight, against a wall if you'd like. Your knees should be shoulder-width apart and your legs should be about 18 inches 46 cm in front of you.
Slowly squat by sitting down till you are level with your knees. These exercises develop the hamstrings, glutes, and quads which are the key drivers to helping you jump higher. If you feel pain at any time, stop the exercise. Work out your calves by doing calf raises. Build strength in these muscles by gripping a raised surface with your toes and using your calf muscles to do short dips.
You can try doing calf raises with one leg at a time, both legs, or even from a seated position. The calves are another important muscle group in improving your jumping.
Try holding some weight while you do this to increase the resistance and build strength. Improve your flexibility by stretching. Stretch your hamstrings and buttocks by laying on your back with one leg crossed over the other at the knee.
Pull the lower leg toward you firmly and steadily. This should stretch the hamstring of the crossed leg. For another exercise, touch your toes while seated, standing, with your legs spread, and with your legs crossed. If you're not flexible you'll develop an imbalance of strength. Go Premium. Need Help? Learn More Customer Login. Share this article. Tonal Review: The Future of Fitness?
Are you sure you want to delete this family member? Find activities close to home. Activities near you will have this indicator. Within 2 Miles. And that's certainly true for jumping. After all, the vertical jump is basically an amped-up squat.
That's why Guanzon ensures his clients nail squats before attempting any power moves. How to do it: Start standing with feet shoulder-width distance apart, arms at sides. Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. Keep torso upright and spine straight, press knees outward, and distribute weight evenly between both feet. Once thighs are at least parallel with floor, press through heels to reverse the movement and return to start.
That's one rep. When and how often to do it: If bodyweight, perform three or four sets of 10 to 12 reps. Complete once or twice per week. Bodyweight squats are also great in warm-ups. Why it rocks: This move is an all-around leg-strengthener ; your quads, hamstrings, glutes, calves, and core all work in tandem to lift the weight from the ground and lower it back down again.
No barbell or dumbbells available? A heavy suitcase or duffle bag loaded with books works just the same. How to do it: Holding weights in both hands, stand with feet hip-width apart, knees slightly bent. Position the weights in front of thighs with palms facing body.
This is your start position. Keep knees slightly bent and back neutral, then press hips back and hinge at waist to lower the dumbbells toward floor. Squeeze glutes to return to standing. When and how often to do it: Perform three or four sets of six to 10 reps once or twice per week. Why it rocks: Similar to deadlifts , lunges activate multiple muscles at once—with an added balance challenge, making them perfect for learning to land on your feet after flying into the air.
How to do it: Start standing with feet hip-width apart holding weights in either hand at sides. Step back with right leg, bend both knees, and lower until knees both form degree angles.
Push through left foot to press back up to standing. When and how often to do it: Perform three or four sets of six to 10 reps on each side once or twice per week.
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