This quick guide to jumping higher will walk you through 4 ways you can increase your vertical jump.
But first, you need to find a way to measure your improvement.
Find your starting point by using:
- Vertec – a vertical jump measuring device (if possible).
- Other – anything that will allow you to guage your jump. You could put some chalk on your finger tips, then jump up and touch a wall.
4 techniques you can use to increase your vertical jump:
Technique 1: Use your arms more effectively
Your arms are a considerable driver in your jump and should be used to lift your body. You should be using them in unison with your jump to get max lift.
- Start with your arms overhead like you’re a diver at a swimming pool
- Bring your arms down quickly when you go into your crouched squat position, loading your spring.
- Increase the speed of your arms moving up when you jump to lift your body.
- Still use your dominant arm to reach for your height goal (not both hands).
Technique 2: Keep your extended arm straight at the apex of your jump
If you’re pulling your arm back, it will take away a few centimeters from your top point. This tip is most applicable for official jumping tests where you’re using the vertec. If your measuring your jumping height for a performance evaluation, every cm counts.
- Some people have a tendency to pull their arm back, causing them to lose height in their jump.
- Practice keeping your arm straight.
- Remember the vertical jump test is different than jumping during sports. Keep that in mind and practice accordingly.
Technique 3: Adjust your starting squat
This simple adjustment provides some of the biggest immediate improvements. Most people start with a wide squat which detracts from your jump. A wide squat lowers your standing height, which translates into a lower launching point.
- Try This: Stand with your legs about 1 meter apart, then squat and jump. Then, stand with your legs together, then squat and jump. Which jump was higher?
- The best position for your feet is just inside your hips.
- Keep your back flat as you squat down, maintaining proper form and increasing you chance that your body is at its longest when you reach for your height record.
Technique 4: Prepare properly by stretching
Most people have tight hips which limits their ability to squat down into a spring position, then release with maximum power. Stretching just beforehand can give you a larger range of motion and increase your jump height.
- Stretch your hips regularly to maintain flexibility.
- Stretch your hips as a warm up just before your jump to increase your range of motion.