Your quads and hamstrings are your primary thrusters. But if you want to jump higher, it's equally important to awaken and strengthen assisting muscles—your calves, the muscles around your hips, and your glutes.
1. Forward Lunge
(forearm-to-instep)
What it does: Helps you jump higher by powering up your calf muscles and helps extend your hips by loosening your hip flexors and ankles.
How to: Take a large step forward with your left leg into lunge position. Bend down and place your left elbow against the instep of your left foot while keeping your right knee off the floor. Pause, then place your left hand outside your left foot while keeping your right hand on the floor for balance. Now, push your hips toward the ceiling and lift the toes of your left foot toward your shin. Finally, stand up and stride into the next lunge.
2. Squat Jump
What it does: Teaches your hips, knees, and ankles to store and release energy. In other words, builds spring-loaded muscle so you can jump higher.
How to: Stand with your feet wider than shoulder-width apart, hands on head. Sit back until your thighs are parallel to the floor, then explode upward, extending your ankles, knees, and hips. Land softly with knees bent and immediately descend into your next squat.
3. Vertical Granny Toss
What it does: Forces your body to elongate and improves your power in the muscles surrounding your spine as well as your trapezius and shoulders.
How to: Stand holding a medicine ball in front of your thighs, arms straight. Dip at the knees, then toss the ball overhead and back. Follow through so your thumbs pointing directly behind you. Run down the ball and repeat.
What it does: Strengthens your hamstrings and glutes, two common weak points that contribute over 30 percent of your total leaping power.
How to: Stand holding a dumbbell in each hand (palms facing your thighs). Keeping your knees slightly bent and your back naturally arched, push your hips back and lower the weights until they’re just below your knees. Then push yourself back up.
