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5 Jumping Exercises: How to Jump Higher

Updated on May 20, 2012

Five jumping exercises, as demonstrated by me in this video and described below.

This is not me.
This is not me. | Source

My Jumping History

The wonderful thing about tiggers is....

As a kid, my only redeeming quality in ballet class was that I could sauté and leap like a deer. “Jump like Tara, she has springs in her feet!” I fell off the music because I wasn’t touching down in time.
Jumping came naturally to me, and ballet helped teach me to jump with good posture and an engaged core. “Jump through the top of your head!” my instructor would call out above the piano music. I still used that visualization when training for the high jump and volleyball in Division I college sports.

5 Jumping Exercises

The following jumping exercises were used by me and my teammates both on the volleyball team and Track and Field by the jumpers.

Sets: the number of times you repeat the exercise

Repetitions: the number of times you repeat the movement in a row

Rest: the amount of rest you take is very important, as shorter periods of rest will make the exercise more cardiovascular and improve your jumping endurance!

1) Burpees

3 sets, 8 repetitions. 45 second rest in between sets.

Jump up and touch the sky. Jump into a push-up position, do one pushup. Spring your feet back to your hands. That's one.

2) High knee skips

3 sets, 20 repetitions. 45 seconds rest.

The aim is to get your body as high in the air as possible! Thrust your knee and swing your opposite arm upwards to maximize power.

3) One leg skips

3 sets PER LEG (6 total), 12 repetitions (on one foot!). 45 seconds rest.

This one requires some tricky balancing and coordination! One set is all on one foot. Use your non-jumping foot to propel you forward. The goal is to go as high and as far as possible with each jump.

4) Spiderman

3 sets, 20 repetitions. 45 seconds rest.

With each jump aim forward and diagonal. Touch the ground with the hand opposite your lunging leg.

5) “Blocking” exercises

5 sets, 30 repetitions. 45 seconds rest.

Find a wall and a target you will aim to touch with each bounce. Jump without pausing when you touch down. Each time shoot your arms over your head and curve your body, sucking in your abs. This is the volleyball block!


The Benefits of Jumping Exercises

Bouncey bouncey fun fun fun fun FUN!

1) If you play a sport that requires jumping,exercising those muscles will allow you to jump higher and have better jumping stamina (you won’t get jelly legs halfway through the game or competition). Tip: To be your best jumping self, you need fresh legs. My track coach always told me not to overdo it - tiring yourself out is the worst thing you can do when your goal is to fly through the air, you’ll feel like you wore your lead shoes that day. I often chose not to listen to this advice and did squats, leaps, spidermen, burpees, and jumping lunges obsessively. On the day of the competition the high jump felt like work, when what it should feel like is an overwhelming urge to just skip off your feet and touch the sky.

2) Jumping exercises will give you legs made of springy steel cords because it is a complete lower body workout.

3) To land with grace, jumping requires strong core muscles. Note: Here my childhood ballet training came in handy once again - it’s very important that you focus on landing quietly and with grace. Don’t be lazy! Getting up high in the air is only half the journey, coming down you need to protect yourbones and use those muscles to absorb your fall.

4) It builds strong bones. I went in for a bone scan while in college, and without me saying anything, the doctor could tell I did jumping sportsbecause my hip bones were unusually strong for my physical frame. The stress oflanding again and again leads your body to build up bone mass over time. This is especially important for women who face a higher risk of osteoporosis as they age.

5) Jumping exercises improve your reflexes and and reaction time.

6) It keeps you nimble and child like (in my untested opinion)! Adults go running for miles and slog it away in the gym lifting weights. Kids jump rope, hop and sprint about for the fun of it!

Special thanks to Geert DeVries for acting as videographer!


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    • Danette Watt profile image

      Danette Watt 

      6 years ago from Illinois

      excellent hub with a cool video to demonstrate your jumping exercises. I do one similar to your burpees - thrust with jump (same thing, just no push up). Voted up and useful.

    • Simone Smith profile image

      Simone Haruko Smith 

      6 years ago from San Francisco

      Wow, these are super cool drills, and your demonstrations were fantastic. I'm pretty bad with reading instructions (and even looking at diagrams) for exercises and figuring ou what I'm supposed to do, so this is REALLY helpful.

      And some of these drills look so cool! Burpees sound like torture, but the Spiderman drill actually looks like a lot of fun!

      Thanks so much for sharing these... I have half a mind to take them for a spin on my commute home- hehee!

    • ktrapp profile image

      Kristin Trapp 

      6 years ago from Illinois

      Tara - While I'm not in need of being able to jump higher personally (haha), your video caught my attention because working on jumping was something my daughter had to do for her high school volleyball team. What a truly engaging video and with your Division I college sports experience you have the credibility factor too! Voted up and awesome.

    • profile image


      6 years ago

      Great hub - you make it look almost fun!


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