This is a post from James Rogers. This is a subject close to my heart because I think JumpRock is great for increasing your power to jump and great for cross training for any sport that requires strength and agility. But if you’re competing, you may want more. In addition, jumping in a controlled environment will decrease your risk of energy when you have to react in random directions. Regarding the one leg hop, you may notice I spend about half my time jumping on one leg. If you add in turning it’s really great for the obliques because one side has to handle all the weight. And if you tuck in your free foot behind your ankle it’s even better because you can’t use your free leg to help keep your balance and all the effort comes from your hips and midsection. Great for building the core. Last but not least, the nature of JumpRock is to involve the upper body, so when you jump you get into the habit of extending the jump with the muscles in your midsection. Richard / QFEGuy
How to Increase Your Muscular Power to Jump
Having the ability to jump high is important if you play a sport, such as basketball. Jumping higher will always give you an advantage over others. Committing to a program that will increase muscle power specifically meant for jumping higher can be done by following a few of the steps below.
Building strength and power in the muscles to be able to jump higher can be done through plyometric exercises. These exercises are powerful movements that will enhance an athlete’s performance quickly. They work by increasing the way your muscles contract, making them faster. This is going to allow you to jump much higher.
Squat jumps will give you that push you need to make a higher vertical. They strengthen the thighs, so that they have the ability to work harder in a vertical direction. Jump squats begin like a normal bodyweight squat, but then they move into an upward jump. The longer you jump will help you do better. This is going to not only improve power, but agility and speed as well.
Below the Knee
The muscles in the calf are the ones that can give you the most power to jump at higher heights. There are many exercises you can do at home to strengthen the calf muscles and make them more powerful. Jumping rope, fast stair climbing and toe raises will all help you get more muscle power to jump higher.
One Leg Hop
One leg hops may seem a bit odd, but once you get used to them, you will see how effective they are in helping you jump higher. Standing on one leg only, push off from that leg moving forward in a jumping motion and land on that same leg you began with. The other leg will be used for balancing and moving forward motion. Try to jump higher each leap forward. Swap legs after 20 or so reps and repeat in the same manner.
Think of the amount of power and force you thrust into the ground from your toes as you begin a vertical jump. The toe-off is the control point in determining how fast your foot leaves the ground and ultimately, the desired height of the jump. The more strength and power you force along with your body weight will result in the highest jump possible. Working hard and diligently every time you jump will result in progress each and every time. Never slow down and never give up!
You will see great results when you use all the above exercises. There are other methods that work hand in hand with the above exercises, one of those being to strengthen the upper portion of your body as well as your legs. Work first on the way to jump the highest possible, and then combine more strength exercises with upper body and legs, to add to it!