How to train jumping ability?

Jumping ability literally refers to your ability and speed in jumping, so many people think that to improve jumping ability, you just need to keep running and jumping. In fact, this is not the case. Jumping ability is related to the ability of all aspects of the body. Jumping ability includes at least: reaction ability, running speed, coordination and flexibility, etc. For athletes, jumping ability is very important. Next, let’s take a look at how to train your jumping ability!

Factors that affect jumping ability

1. Toes. Because long toes shorten the distance of the arch of the foot, a lot of force is dispersed and the elasticity of landing is also affected.

2. Ankle. Because the ankle is small, the force generated by the foot when jumping can be more concentrated and transmitted from the ankle to the body through the leg.

3. Achilles tendon. Most people know this.

4. Waist and abdomen. Because you must have a strong waist to push your whole body up and down in sync with your legs.

Exercise jumping ability

Comprehensive strength training for the whole body is the basis for increasing jumping ability, which means focusing on the overall improvement of physical fitness.

Strength training for the lower limbs should focus on the calf triceps and quadriceps. Therefore, you must spend more time on half squats, heel raises, full squats, weighted deadlifts, delayed squats and seated squats, and be familiar with how to use these movements, so that you can achieve twice the result with half the effort.

Exercise Method

Item 1: Half squat jump

1. At the beginning, half squat to a horizontal position, with both hands placed in front of you.

2. Jump up and off the ground. When in the air, keep your hands behind you.

3. Complete once when landing.

Next, just repeat the steps above!

Item 2: Heel lift

1. First, find a step or a book to rest your feet on, and then place only your toes on it without your heels touching the ground.

2. Lift your heels to the highest point

3. Then slowly put it down and complete it again.

Next, just repeat the steps above!

Item 3: Change feet

1. Find a chair and put one foot on it at a 90-degree angle.

2. Jump as hard as you can, change your feet in the air, and then put them on the chair.

3. Repeat step 2, put your original jumping foot back on the chair and complete another jump.

Item 4: Vertical Jump

1. Stand with your feet straight and shoulder-width apart, and "lock" your knees.

2. Jump with your calves only, only flexing your ankles and keeping your knees as straight as possible.

3. When you reach the ground, jump up again quickly to complete the move.

This one is difficult, you can use your hands to help you jump...

Item 5: Toe Jump

1. Lift your toes to the highest point.

2. Jump quickly on your toes, but don't jump too high.

The above are some methods on how to train your jumping ability. The training of your jumping ability is a repetitive process. It is precisely because of the constant repetition that people who waste time lose the patience to persevere and feel bored and dull. Only by persisting can you make progress. During the training process, the movements must be standardized and the amount of exercise should be gradual, not increased all at once.