Jumping is a great indicator of lower body power and explosiveness (according to a February 2011 study published in The Journal of Strength and Conditioning Research). Many athletes who increase how high they jump, also see an increase in performance. For example, a tennis player who trains to jump higher, may see an increase in the speed of their serve. (According to the American College of Sports Medicine study published in 2005). Here are 3 basic exercises to start your training to jump higher.
Coaching tip: Feet start at hip width and move to shoulder width without noise as you fall into a squat position. Make sure your knees don’t collapse inward, your back is straight and your knees don’t move forward.
Complete 5-6 sets of 5 repetitions
Squat Jump – no counter movement
Coaching tip: start in a squat position with your thighs parallel to the floor. Explode up driving your weight through your heels. Land back into your starting position of a squat with out making noise with your feet. Hold for three seconds before repeating.
Complete 3-4 sets of 10 repetitions
Coaching tip: start with your entire foot on the step, with your arms ready at 90 degrees. Drive your foot forcefully through the step, while also quickly pushing with your back foot on the floor. Land in the alternate position with your feet without making noise.
Complete 4-5 sets of 4-5 repetitions on each leg.