Grow, the “field day” of my elementary school was the highlight of the year. Three-legged looting races, wheelbarrow and potato. They all took them to the main event: the high jump. And every year, I told myself if I could learn to jump higher, I would finally take home the blue ribbon.
Unfortunately, it never happened. But now, the skills that I tried as desperately would be equivalent when I was a child seemed to have been useful, because jumps can help complement all other aspects of the routine of their physical form. “Jumping, whether it is making high knees or jumping rope, helps increase the elasticity and recovery capacity of lower leg muscles, helping reduce lower leg injuries,” says Joel Okaah, CPT, the field and support director with D1 Training. “In addition, it helps with balance, so it is a great exercise to incorporate for longevity.”
To help you achieve the great heights you used to strive, I talked to fitness professionals to discover your advice on how to jump higher.
The benefits of jumping higher
Jumping exercises, in general, packaged your fair share of benefits. They expel a lot of energy, give you a great impulse of cardio, and take the muscles of your lower body on high equipment. “When jumping higher, you are increasing the height of which you are falling, adding the amount of plyometrics and muscles necessary to absorb the increase of shock,” says Okaah. “This leads to many benefits, as an increase in muscle definition.”
How to prep yourself to jump higher
Do a proper warm-up
Heating is important before any type of exercise, but when it is doing something explosive, such as jumping, it is absolutely critical. Okaah suggests starting her training with jumping cats, who ask her heart rhythm and learn the muscles of the legs to jump, and the jumps of high tuck, which move vertically and prepare her legs to absorb more shock. You can also make some lighter movements, with weights and pliometric movements, such as air squats and small squatters squat, which will help the muscles of your muscles to come when you start jumping higher.
Integrate strength training
“Training to jump higher means that your muscle fibers are working together more efficiently and more powerfully,” says Jennalyn Rush, an NSCF-certified personal trainer with Gold’s Gym. Add that when you start training to jump higher, the profits you see are due to the fact that your central nervous system is working more powerfully and efficiently. To complement this process, it suggests integrating strength training in its routine, since heavy elevation helps stimulate the muscle fibers of fast contraction that you need for explosive movements. “Anything, 80 percent or more of your maximum effort will require those fast contraction muscle fibers that also help the jumps. An athlete who would like to lift more time can overcome a heavy lifting, like a squat, with a set of five vertical jumps of maximum height.
Build up explosive movements
“To jump higher, you will want to develop the muscles you use to jump,” says Okaah, which means you will want to bend in jump-based exercises, like burpees, squatting and jumping forward. . Then, it can accumulate to jump on a high box or surface. “Focus on the form first and then change to focus the height to reduce the injury. As you jump more, you will enter a flow of using other parts of the body for impulse, like your arms,” says Okaah.
Focus on landing mechanics
He will also want to pay close attention to the landing in his jump. “Yes, many people with knee injuries or back injuries could be afraid to jump, but the technique in learning to take a jump is crucial for the training process,” says Rush. “Learning to absorb the impact when landing correctly and using the central force to control the impact also helps its future training”. According to OkaAh, you will want to make sure that you gently land, absorb shock, and also distribute the weight along your feet to avoid injury as you try jump higher.
Exercises that will help you jump higher
1. Kettlebell swings
Similar to jumps, the power on Kettlebell swings comes from your lower body and will help kick those muscles as a team. “The Kettlebell swing uses a fast hip pop when recruiting those quick-contracting rear chain muscles to boost kettlebell forward,” says Rush. “As you get movement movement and want to increase weight, you must exploit your hips faster to get the Kettlebell of the same height.” So the heaviest, you go, theoretically the higher you can jump.
2. Broad jumps
If you want to learn to jump, you will have to, well, jump. “This is a great movement to help with explosiveness,” says Rush. “If you want to increase the load to require even more muscle recruitment, you can tie a band to a fixed publication and place the other part around your hips. The band will be delaying your hips back and will have to jump more explosively.” To trace your progress, mark a line on the floor where you can jump and try to enter later in the next round.
3. Weighted deadlifts
“The dead results are an excellent way to increase fast contraction muscle fibers that help with higher jump,” says Rush, adding that weighted squats will have the same effect. He plans to use a heavier weight with lower repetitions (to really activate those fast contraction fibers), and points to five repetitions for five rounds with two to three minutes of rest in the middle.
Loving them or hating them, there is no denial that Burpees will help you give it a boost both in force and in explosiveness. He begins in a high position of planks, and jump his feet to his hands in a squat position. Then, he place his hands on the ground with his knees wider than elbows, and jump to the position of the plank. Lower down in a push, straighten your arms again in a high plank position, then do it again.
5. Split squat jumps
Build up a bigger jump with these babieshakes, also known as jump moons. From its classical thrust position, exploit up to change the front and rear feet. Be sure to keep your chest bent, your butt down and your knees on your toes.
For a jumping workout that’s just plain fun, grab your rope and follow along with the video below.
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