subject: Exercises To Jump Higher - Faster Progress And Bigger Results [print this page] I'm going to keep it short and give you the five routines that I use to build my leg strength and explosiveness. Notice I said strength and not bulk. These five exercises to jump higher do just that, if you're looking for bulk builders then that's a different case. Assuming you're still with me, let's get it on.
First off is barbell squats. I almost feel kind of embarrassed to write about this, 'cause surely everyone squats in the gym, right? Wrong. I see so many guys with huge torsos and skinny legs hanging from their waist that I guess the message hasn't got through. Let's be clear; if you want to increase the power of your thighs, you need to squat and squat big. Big plates and low reps - about 5 reps in each set. Use a cage and/or a couple of spotting partners and get to it!
Next up is barbell lunges. This is a great strength builder; however, you're probably not going to be able to handle as much weight as a squat, but no matter. Hold a barbell across the rear of your shoulders (just like squatting) and then take a step forwards with one leg and bend at the knee until your front leg is at 90 degrees to the floor, and your rear knee is a couple of inches off the ground too. Then step back to where you started. Rinse and repeat. As with squatting, as heavy as you can go in the 7-9 rep range but watch your balance, and do it safely.
Which takes us nicely up to jumping lunges. This is a great exercise to jump higher, and one of my favourites to build explosive strength in the legs. Stand with a dumbbell in each hand, step forwards into the lunge position as above, but when you get your thighs to 90 degrees, jump up and switch positions in the air, landing safely on the ground. Keep your knees off the floor and wear good workout shoes.
We can't leave the weights section without mentioning the calves. For me the choice of whether to use either method is influenced by the equipment available and also personal preference. Either way, you must include some type of calf raise in your routine - either sitting down or standing up. Standing calf raises start in the squat position but simply involve raising up onto your tip-toes and lowering again. The seated version uses a machine but has the same muscle movement. Load the pounds up and stay safe again.
Last but by no means least is the good old free-standing jump squat. The last exercise can be performed without being in a gym with weights, but you will need to hang a flag or marker in the air to aim for. Stand feet shoulder width apart and toes turned out to 45 degrees. Squat down to where your thighs are parallel to the ground and then spring up and reach as high as you possibly can. This is where having a hanging target to reach for will come in handy - your progress will improve faster if you have a target to aim for, and you'll be constantly challenging and stretching yourself by focussing on it.
It's much more satisfying and motivating to watch your progress improve, just like adding some extra plates in your other exercises to jump higher.
