How to Jump Higher & Quicker in a Day

Overview

Jumping requires strength across a wide range of motion, and the coordination to make the muscles involved fire in concert. Combining certain strength and stability exercises can improve your body’s coordination and result in higher jumps, in as short a time as one day.

Step 1

Take advantage of your entire muscle. An average individual uses a small percentage of available muscle fibers in any given exercise, and thus only a small percentage of available strength. Performing exercises in an unstable environment — using a BOSU ball, for example — helps the body to gain massive amounts of strength in a relatively short period of time. The National Academy of Sports Medicine (NASM) recommends three sets of 15 to 25 repetitions each for the stability phase of such training. An example of a workout designed to increase stability and fiber recruitment starts with squats on a BOSU ball, then to lunges on a BOSU, standing hamstring curls, sit-ups, and single-leg dead lifts.

Step 2

Train for strength. After performing a set of stability exercises, move to exercises in a stable environment — such as leg presses, calf raises, barbell cleans, and seated hamstring curls. These exercises, performed immediately after a stability exercise, will help to maximally fatigue the muscles, and make them work together better. Each exercise should be performed for three sets of eight to 12 repetitions.

Step 3

Build explosive power. To finish off your workout, practice proper mechanics, and work on producing a large amount of force quickly. After stability, strength, and a half hour of rest, move to explosive exercises. The NASM recommends exercises performed over four sets of 10 repetitions, with an explosive tempo. Performing these exercises as fast as you can helps your body to recruit a maximal number of muscle fibers in the shortest amount of time. Start with squat jumps, then move to plyometric step-ups, and finish with jumping rope for 30-second spurts.

Step 4

Run. If you can still move after that workout, finish up with a 30-minute run. While lifting weights helps to recruit more fibers that specialize in explosive power, running works on the endurance portion of your muscles — and you need both if you want to jump higher. The American College of Sports Medicine (ACSM) recommends 30 minutes of physical activity five days a week.

Step 5

Refuel. Consume one gram of carbohydrate for every kilogram of body weight to refuel after this extensive workout. The carbohydrate should come from glucose, found in most foods and some sport drinks. You can find your weight in kilograms by dividing your weight in pounds by 2.2. This workout will deplete the supply of sugar stored in your muscle. Because sugar is the main source of fuel for the fibers involved in jumping, the depletion of sugar will result in less power production and a weaker jump.

About this Author

Nate Furlong holds a B.S. in health fitness and certifications from the NASM as a personal trainer, ACSM as a clinical exercise specialist and Flint School of Therapeutic Massage as a massage therapist. As an avid runner and exerciser, Furlong covers relevant and necessary topics in online health and fitness publications.