| If you want to jump higher, it won't happen overnight. | | | | You will stretch a slightly different group of muscles |
| You need to make sure you are strong and flexible | | | | and increase hip flexibility. |
| and only then with the height of your jumps increase. | | | | Before you start focusing on the quads, jog a mile or |
| Your quads are where you need to focus your | | | | two. This will strengthen them and the rest of your |
| energy. All of your power to jump comes almost | | | | body. You should always work from the whole body |
| entirely from your quads. Make sure that no | | | | gradually down to the specific muscle, so your whole |
| unnecessary weight in inhibiting your ability to jump high. | | | | person will be healthy and worked out. It also means |
| If you are over-weight, your body will have to do much | | | | that by the time you get to the muscle you want to |
| more work to get you as high as you want. Focus on | | | | target, it will be fully warmed up. After running, go to |
| losing weight first and on high jump workouts second. | | | | power squats. |
| If you are already in good shape, start with stretches | | | | With your feet equal to your shoulders, squat down. |
| before you do anything else. If you pull your groin, | | | | Make sure to control yourself going both up and down. |
| exercising your quads is not an option. Toe touches | | | | We want quality, not speed. And if you let gravity take |
| are an easy way to start. Bend forward until you can | | | | over, no muscles will be improved. In fact, you could |
| go any farther and let yourself dangle. After about | | | | get hurt. |
| seven seconds, you should be able to go forward a | | | | As you sink, make sure your feet stay straight and |
| few more inches. Continue until you can touch your | | | | even. Don't shift around. Let your arms rise evenly in |
| toes and hold it for ninety seconds. | | | | front of you at the same speed that you squat. Squat |
| Lunges are the next effective stretch, since they get | | | | until you feel that you're at the same angle for sitting |
| your joints, calves, and quads alike. Do each lunge for | | | | on a chair. Go only a little bit deeper than that. If you go |
| thirty seconds before changing sides. Do three sets. | | | | too low, you won't be able to get back up without help, |
| Then do a slight variation where you turn your feet out | | | | and the rising is the most important part. |
| like a ballerina instead of having your feet be straight. | | | | |