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How to Jump Higher with the Body and Mind

Athletes are always on the lookout for better ways how to jump higher. The ability to jump higher than others especially in competitions is obviously an edge that few athletes are willing to pass up. We can mention athletes in the fields of basketball, track and field, and football who have great use for superior jumping skills – higher, longer and more powerful jumps, of course.

We shall discuss the ways to achieve superior jumping skills by harnessing the power of the body and mind in unison. Yes, indeed, jumps are also a matter of the mind and we shall find out how.

#1 Lose Weight

Common sense reveals the reason: When you are on the heavy side in terms of weight, you cannot jump as high as you are expected to. Thus, the first step how to jump higher is to lose weight and to maintain your ideal weight. With less body mass to propel through the air, higher jumps can now be yours to use in competitions.

#2 Build Your Base Strength

Keep in mind that superior jumps require muscle strength in many parts of the body from the upper body to the toes. The most important muscles are obviously in the leg area but you must not overlook the importance of the core muscles either.

When building your base strength as one of the ways how to jump higher, we suggest the following exercises in their order of importance:

• Squats
• Calf Raises
• Transverse abdominal movements
• Dorsi-Flexor activities
• Hip Flexor drills
•  Toe movements
• Abdominal exercises
• Upper body training

Proper form in doing these exercises are also important since an injury to one part of the body particularly on the hips, legs and calves will adversely affect the jump’s explosiveness, height and duration. Experts suggest using weights close to your personal capacity – no overstraining or overtraining to prevent injuries – and to use fewer repetitions than usual.

#3 Improve Your Flexibility

Probably the most overlooked way how to jump higher is the improvement of one’s flexibility. The popular notion is that superior jumps mainly require muscular strength and proper form instead of limberness. This is false.

Let’s look at jumping hurdles as an example of the importance of maintaining body flexibility. If you can swing your leading leg in the direction desired faster and in a higher manner, you can optimize your jump’s momentum. You will then enjoy an advantage over your competitors because you have greater flexibility.

Flexibility is important in the development of a good strength balance between the two halves of your body. Studies have also shown that the best jumpers possess an ideal 2:3 strength ratio between their hamstrings and quadriceps. If you want to know how to jump higher, you must look at these two sets of muscles, determine their present strength ratio, and then work to achieve the ideal ratio.

#4 Use Plyometric to Improve the Explosiveness of Your Jumps

The most popular way to achieve superior jumps for the simple reason that these are the most effective is the performance of plyometric exercises. Basically, these are isolation exercises that enhance the strength, flexibility and capability of the most important muscles in jumping including the ankles and legs.

The most effective plyometric exercises in how to jump higher are the following:

• Ankle Bounces – These movements are great for increasing vertical jumping abilities by conditioning and strengthening the legs. Standard ankle bounces are usually performed with no weights but adding weights increase their efficacy. Hold a light medicine ball weighing 5 to 10 pounds over your head. Bend your arms a little on the elbows to reduce strain. Start bouncing on your toes while ensuring that your knees are bended slightly with each bounce. Get as high as you possibly can with each bounce.
• Box Jumps – These exercises are designed to strengthen the legs as well as improve their stamina. Use a box approximately 1 to 2 feet high, stand one shoulder width away from it, and start the movement. Your legs should be fully extended while your arms should hang by your sides in a relaxed manner. Your abs should be tight during the entire movement and you must stand as upright as possible. Do a half-squat, jump onto the box and then land as softly as possible with the balls of your feet touching the box first. Hold the half-squat for 2 seconds and then step back down with one leg. Repeat.
• Jump Rope – This is as easy as pie, so to speak, because of the repetitive movements. Tips: Land on the balls of your feet. Keep your hands at the sides while using your wrists to manipulate the rope. Your arms should not move as much as possible since the emphasis of jumping rope is on your legs and calves.

You can also add other plyometric exercises to the mix as you gain greater experience in the abovementioned movements. We suggest squat jumps and standing broad jumps. In all of these exercises, you must always maintain proper form with a personal coach coming in handy for this purpose.

#5 Apply Creative Visualization

As previously mentioned, the ways how to jump higher involve the mind, too. In this regard, coaches and athletes use creative visualization techniques to harness the power of the mind in encouraging the body to achieve superior jumps. This is called mental practice and we can assure you that it works; think of the sound bite that goes: What the mind can conceive, the body can achieve.

Basically, you close your eyes, inhale and exhale deeply, and relax your body before the jump. You will imagine – visualize – yourself as attaining an explosive jump with your legs equipped with large springs propelling your body through the air. Believe and then jump.

With your body and mind in perfect unison, you can achieve superior jumps. Of course, the best way how to jump higher is to practice, practice and practice because the mind and body remembers and remembers well.