Exercises to Jump Higher 2

The goal with reactive strength exercises is to jump higher. Therefore the exercises themselves will focus on jumps of various types, the idea of which is to spend less time doing each movement or jumping higher. Each of these exercises to jump higher will focus on the muscle-tendon complex, which will increase your reactive or reflexive capacities by increasing your ability to absorb force, stabilize force, and to react reflexively to that force. This will allow you to take advantage of and build upon these reflexive forces. These exercises for jumping higher are the foundation for doing just that. In addition, they will help you to build up speed.

Start with ankle jumps. You do this by jumping off the ground in rhythm by just your ankles. While in the air, keep your toes pointed upward. Also during this entire time you must never allow your heels to touch the ground. The most important thing to remember with this exercise is to keep your knees locked while jumping and landing. Also important is to spend as little time on the ground as possible. If you follow this routine as it is laid out here, you should find soon enough that you can jump higher each time, using just your ankles. You will want to do 20 reps per set.

Next, move on to shock jumps. You might have heard these called depth landings or altitude drops. For this exercise, you will need a box that is the same height as your best vertical jump. You will climb onto the box, then step off, absorbing the impact when you hit the ground, without making any movement of your legs, and not letting your heels touch the ground. Similar to when a gymnast lands after a vaulting maneuver. Land in a powerful but quiet way. Over time, keep making the height of the boxes higher until your landings are no longer smooth and quiet. It's important for this exercise to jump higher that you don't jump high off the box. You simply must step off the box, like you are stepping off a curb on a sidewalk. You can either land with the knees slightly bent or by landing in a deeper squat position. Either way, the more knee bending you do the more your hamstrings and glutes participate and benefit from this exercise. Do three reps for this one.

After shock jumps, you'll move on to performing Depth jumps, which are a carry over of the shock jumps in that you will still be stepping off a box. This time, however, instead of landing forcefully yet quietly, you will instead explode upward, as high as possible, once you hit the ground. If you notice that you can jump higher from the ground rather than using a depth jump first, then you need to devote more time to shock jumps for a while before resuming with your depth jumps. Also do three reps for this exercise.

Start with these exercise to jump higher. Once you have these down with ease, you can move on to other exercises to jump higher.

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