Would you like to learn how to jump higher than ever and turn dunking hoops into a simple process? If you’re a professional athlete, or enthusiast who competes in individual or team sports – the chances are that you rely heavily on leg-based strength to help you excel in that sport. Whether it’s football, baseball, basketball, volleyball, or soccer, you may have found yourself in a position where a higher jump could have given you a greater advantage. Whether you just want to achieve a better – more impressive game, or you’d like to work towards the goal of a career as a professional athlete, increasing your vertical leap and leg strength could be an easier journey than you think.
Start Thinking about Strength
If you want to learn how to jump higher and develop an incredible vertical reach, then you’re going to need strong, muscular legs. However, this doesn’t necessarily mean that you’re going to need thighs that rival those of powerlifters. Rather, you want to keep your legs muscular and lean at the same time – enough to keep you quick on your feet and nimble on the court.
Often, the best way to start developing your strength levels is with exercises like the deadlift and squat, as these are two of the best workouts for strengthening your glutes, quads, and lower body. Here are a few of the ultimate lower-body exercises you should embrace when you learn how to jump higher:
- Snatch grip deadlift – A regular deadlift with a wider grip to hit more of your posterior chain.
- Back squat – Often considered the ultimate exercise in boosting vertical jump.
- Dumbbell swing – Ideal for improving hip mobility.
- Lunges – a staple exercise for boosting your vertical leap and increasing strength.
Remember to also give thought to your upper body when you’re strength training too. Although a strong upper body doesn’t seem like a crucial part of extending your vertical jump, having strong shoulders helps maintain your posture and gives you more momentum when you push the force of the jump upwards.
Master Your Mobility
Most people tend to forget about the importance of mobility when they learn how to jump higher, but being a well-oiled, flexible machine can be a vital part in enhancing your vertical leap. Improving your mobility gives you a better range of motion during strength exercises, meaning that you can perform workouts including back squats and lunges more effectively. What’s more, better mobility contributes to better muscle recruitment for a higher jump. For example, tight muscles can reduce your vertical leap, as when you train your muscle tissues can break down, developing scar tissue which reduces your range of motion. If you don’t work on your mobility and repair your muscles, then you can be sure your jump will suffer.
Know the Best Nutrition
Nutrition is another factor that people frequently overlook when trying to learn how to jump higher. Though jumping higher relies heavily on the strength and power of your body, it’s important to remember that what you put inside of your body counts too. Most coaches avoid talking about nutrition with those who want to learn how to jump higher, because they believe that training is more important – but the right foods should never be ignored if you want the best results.
First of all, you’re going to need a reasonable amount of protein in your system if you want to repair your muscles properly, and you’ll need carbs for energy, and fats to keep your hormone levels stable. Here are a few guidelines on foods that will help to increase your vertical leap:
- Protein – you should be aiming for about 1 gram for every pound of body weight each day. If you struggle to get enough protein in regular foods, consider supplements.
- Carbohydrates – If you want your muscles to work to the best of their ability and exert significant energy and force when jumping, then you’re going to need to fill up your muscle glycogen stores. The only way of doing this is by getting enough carbs into your system by chowing down on pasta, rice, and bread.
- Fats – The biggest mistake that people make when they’re going on a health-kick, or starting a new diet for training purposes is cutting fats out entirely. Although it’s true that too many calories can cause you to pack on the pounds, if you’re not getting enough fats in your diet, then your levels of testosterone will drop significantly, having a heavy influence on your energy and concentration levels.
Although learning how to enhance your vertical jump can be simpler than you might think, it’s still going to take some work. Remember, if you want to learn how to jump higher, one of the most important things to remember is that you’ll need to stay dedicated throughout. Keep pushing your body, and you’ll be amazed by the results that you achieve.