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Leg Workouts to Jump Higher

28 October 2010 No Comment

The key to really jumping higher is to really focus on the explosive muscle fibers. These are your fast twitch muscles that will give you the strength and power that you need to really jump higher. So here are a few leg workouts to jump higher, and if you do a few of these each week, you will improve your explosive power that is necessary for jumping high.

Box Jumps

Get a secure box that won’t slip out from under you when you jump out from under it (yeah, imagine jumping onto a box in the middle of 24 hour fitness and having it slip out from under you so you double over and land on your face. That’s what I did. It was embarrassing). So make sure it is a secure box and that it is at least knee height or more, up to waist height.

Stand a comfortable distance behind it and use your entire body to jump up on top of it. Easily step back down and repeat. Do at least 15-20 box jumps in a row for 3 sets.

Squat Hops

These are different from Squat Jumps in that you are going to use weight and you aren’t jumping as high as you can, but you do need to gain explosiveness, and in order to do so, you will need to jump up about 6-14 inches at least.

Grab a barbell or dumbbells that total no more than 40 lbs to start. Go into squat position so that your thighs are parallel with the ground. While keeping your back straight and your legs solid (they shouldn’t be wobbling side to side), explode up and hop up to about 6-14 inches. Repeat 10 times and 3 sets, and add reps or sets before you add weight.

Single Leg Squats

Single leg squats are one of the best leg workouts to jump higher because they work all the in between muscles that give you balance, an important key to jumping higher. So stand tall and put one leg out in front of your body so you are standing on just one foot. Using your arms to keep your balance, lower yourself so your thigh is parallel with the ground, then lift yourself back up to starting position.

Repeat 15 times each leg with 3 sets. When this becomes easy, find a softer surface like a padded weight bench that will force you to work harder at keeping your balance.

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