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How To Jump Higher By Mastering Just 5 Moves

5 Exercises That Strengthen Your Jump Power

Here are five exercises that will help your jump:

1. Squat

Why it rocks: “A squat, either bodyweight or loaded, is the base for any vertical jump,” explains Guanzon. After all, the vertical jump is basically an amped-up squat. That's why Guanzon ensures his clients nail squats before attempting any power moves.

How to do it: Start standing with feet shoulder-width distance apart, arms at sides. Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. (Keep torso upright and spine straight, press knees outward, and distribute weight evenly between both feet.) Once thighs are at least parallel with floor, press through heels to reverse the movement and return to start. That's one rep.

When and how often to do it: If bodyweight, perform three or four sets of 10 to 12 reps. If you’re loading your squat, pick a weight that feels manageable (but still difficult) and perform three or four sets of six to 10 reps. Complete once or twice per week. (Bodyweight squats are also great in warm-ups.)

2. Romanian Deadlift

Why it rocks: This move is an all-around leg-strengthener; your quads, hamstrings, glutes, calves, and core all work in tandem to lift the weight from the ground and lower it back down again. No barbell or dumbbells available? A heavy suitcase or duffle bag loaded with books works just the same.

How to do it: Holding weights in both hands, stand with feet hip-width apart, knees slightly bent. Position the weights in front of thighs with palms facing body. This is your start position. Keep knees slightly bent and back neutral, then press hips back and hinge at waist to lower the dumbbells toward floor. Squeeze glutes to return to standing. That's one rep.

When and how often to do it: Perform three or four sets of six to 10 reps once or twice per week.

3. Reverse Lunge

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Why it rocks: Similar to deadlifts, lunges activate multiple muscles at once—with an added balance challenge, making them perfect for learning to land on your feet after flying into the air.

How to do it: Start standing with feet hip-width apart holding weights in either hand at sides. Step back with right leg, bend both knees, and lower until knees both form 90-degree angles. Push through left foot to press back up to standing. That's one rep.

When and how often to do it: Perform three or four sets of six to 10 reps on each side once or twice per week.

4. Glute Bridge

Why it rocks: According to both Wilson and Guanzon, your glutes have a major impact on how high you can leap, making bridges an especially helpful strengthening move.

How to do it: Lie on back with knees bent, feet on the floor 12 to 16 inches from butt, and arms at sides. This is your start position. Brace core, then press into heels and squeeze glutes to raise hips toward the ceiling while pushing upper back into the ground. Pause in this position and expand the band by pressing knees apart. Return to start. That's one rep. (Add in a resistance band for an extra glute challenge!)

When and how often to do it: Perform three or four sets of six to 10 reps once or twice per week.

5. Jump Squat

Why it rocks: As far as exercises that prep you for vertical jumps go, you can’t do much better than a jump squat, says Guanzon. That’s because it truly mimics the motion of an explosive vertical jump.

How to do it: Start standing with feet shoulder-width distance apart, arms at sides. Engage core and push hips back as if lowering into a chair while simultaneously reaching arms forward until clasped at chest height. (Keep torso upright and spine straight, press knees outward, and distribute weight evenly between both feet.) Once thighs are about parallel with floor, explosively jump up into the air as high as possible, swinging arms straight behind body for momentum. Land softly on balls of feet and immediately lower into next squat. That's one rep.

When and how often to do it: Do three to four sets of up to 15 reps once or twice per week. This move can also be included in your pre-vertical jump warm-up. .
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Link do Video: https://youtu.be/fBAMTzRvBI8