Increasing Jump Height asisst please

[ReccaRecca]

Okay so I want to increase my jump height as much as possible but I'm not quite sure what to do. I've heard jumping a lot helps increase it but not much. I would like to know what exercises and lifts I need to do to increase my jump. Also I would like to increase my quick explosion in legs not just only my jump. For example, being able to do quick continuous jumps such as rebounding or kicks. Thank you for help ^-^

[Frodocious]

Squats, deadlifts and Olympic lifts are great for explosive power and for improving vertical leaps. You could also do pistols, glute ham raises, lunges, split squats etc.

[Willsy]

Also calf raises, and should look into plyometrics, not just regular weight training. Even stair sprints can help

[seiken steve]

white men can't jump. I read an article on this actually I'll try and find it for you.

[Mitch]

You need to look into plyometrics (http://www.brianmac.co.uk/plymo.htm), especially leg plyometrics (http://www.brianmac.co.uk/legplymo.htm).

Mitch

[ReccaRecca]

Thank you for all the help. I've started working on lower body lifting such as squats of recently and am working on hamstrings and calves with machines. I'm interested in leg plyometrics and plan to look more into that.

P.S. Funny comment on white guys can't jump >.> I'm asian so maybe I got a chance?

[Moi]

Take a short course/couple of sessions on a trampoline. The techniques will be exaggerated showing your gains more easily

[Stuart H]

The thing that's going to have the most significant effect is increasing your maximal strength. When you've exhausted your ability to get stronger on squats and pulls, then it's time to start worrying about things like plyos.

[seiken steve]

http://www.inno-sport.net/HS%20Problems%20Number%203.htm

Here it is^^^^

Don't know anything about the bloke who made it but it seems pretty sound, if a little sarcastic.

enjoy.

[Metal_Kitty]

Losing body fat and increasing leg muscle strength is definitely helpful.

But I find the absolute most effective way to jump higher is to use something like this:
http://www.divepro.co.za/images/products/ankle-weights.gif
Ankle weight straps...3kg each, or heavier. Try jumping everyday with these on your legs for a few weeks, and I guarantee you when you take them off you'll be able to jump much higher.

[seiken steve]

Losing body fat and increasing leg muscle strength is definitely helpful.

But I find the absolute most effective way to jump higher is to use something like this:
http://www.divepro.co.za/images/products/ankle-weights.gif
Ankle weight straps...3kg each, or heavier. Try jumping everyday with these on your legs for a few weeks, and I guarantee you when you take them off you'll be able to jump much higher.

Agreed, but thats a lot of pressure on your joints. esspecially every day.

see this thread: http://www.martialartsplanet.com/forums/showthread.php?t=77300
for more on ankle weights, food for thought.

[Metal_Kitty]

Agreed, but thats a lot of pressure on your joints. esspecially every day.

see this thread: http://www.martialartsplanet.com/forums/showthread.php?t=77300
for more on ankle weights, food for thought.

Thanks, that's a good point. But I haven't found another method that is as efficient and gives you such fast results.

[Frodocious]

Thanks, that's a good point. But I haven't found another method that is as efficient and gives you such fast results.

You should try the methods suggested in this thread.

[d0ugbug]

You want Plyo Box (Jump boxes / platforms) you can either buy them as a set or there are a few tutorials online for making some your self. Start of small and then work your way up the set is the best way to do it if you ask me!

http://www.jumpusa.com/jumpboxes_test.html

[Metal_Kitty]

I've been following the exercises in this video for about 2 months, as well as doing heaps of squats and lunges, and my jump height has increased significantly. I do this about 3 times a week.

YouTube - How To Increase Your Vertical- The Basics

[Knight_Errant]

Well, a lot of strength in your legs is plainly going to help- squats, deadlifts, and stuff like more explosive lifts, e.g. cleans and the olympic lifts will help, but ultimately you want to be jumping a lot as well. Try broad jumps- it's easy and testable. Also, box jumps with really big boxes :) I use a 3ft one.