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How To Jump Higher By Mastering Just 5 Moves

The Tupperware on your tippy-top shelf doesn't stand a chance.

Even for the most enthusiastic exerciser, sticking with a consistent workout routine is no piece of cake. Oftentimes, fatigue, boredom, and frustration with a lack of tangible results threaten to throw us off the bandwagon.

Luckily, according to Danyele Wilson, CPT, trainer for the app Tone & Sculpt, there's one simple way to stick to your fitness goals: Make them more fun and exciting.

That's where power comes in. “Power is the product of strength and speed,” explains Wilson. “More specifically, it’s your ability to exert optimal force to overcome resistance in the least amount of time.”

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And while there's a trove of power moves out there, one of Wilson’s favorites is also one of the most accessible: the vertical jump. “The more power, the higher the jump,” she says. “Testing your vertical jump is a phenomenal way to measure progress over time."

Even if you don’t have aspirations of joining the WNBA anytime soon, working on your jump skills pretty much guarantees to make you feel like a badass—and help you with moves like box jumps. Here's how to take your fitness to new heights.

What To Know Before You Leap

While humans have been jumping, well, pretty much forever, it's not for everyone. People with bone-density issues should chat with their doctor before starting any jump training regimen.

And “anyone with medical rods or structural injuries that can’t absorb the impact of landing a jump probably should not attempt this kind of exercise,” says Luke Guanzon, CPT, founder of Refinery Strength and go-to power trainer for a slew of NBA players.

Not that you need to be a pro athlete to make your training more power-oriented—many of Guanzon's other clients are women in their 30s, 40s, and 50s who want to refine their explosive power. “They love it,” he says. “They see the athletes in my gym and say, ‘I want to do that too.’”

How To Do A Vertical Jump

Of course, to level up your power, you've got to make sure you know how to jump properly in the first place.

Before you get hopping: “Always complete a proper dynamic warm-up before any kind of jump training to avoid injury,” Wilson says. A few moves Guazon loves include side shuffles, inchworms, bodyweight squats, and knee pulls. Once you’re feeling loose and limber, it’s air time.

Here’s how to do it: Start standing with feet directly under hips and core engaged. Quickly bend knees and sink hips back and down into a shallow squat, simultaneously dropping chest slightly forward and swinging arms backward to gain momentum. From this crouched position, extend through hips, knees, and ankles as explosively as possible, swinging arms forward and up overhead as feet lift up off of the floor. Land softly in a demi squat with core braced, and ensure that knees do not cave inward.

To really reach high, Wilson recommends incorporating a pro technique or two to power up your vertical jump after getting comfortable with it:

Take a power step or running head start. This tactic builds momentum, but you might want to enlist the help of a trainer before trying it to ensure you’re approaching it correctly.

Start with an iso-hold entry. What this means is that you old your starting squat position for one to two full counts, creating as much tension as possible in your glutes, hamstrings, quads, and calves to leap extra explosively off the ground.

Drop to depth before jumping. Instead of launching yourself from the ground with your thighs parallel to the floor, push your hips just past that point to create a slight downward angle. This increases the amount of time you have to push off the ground, allowing you to harness more power.

The Muscles That Help Your Jump

All power exercises require you to activate multiple muscles simultaneously, which, unsurprisingly, means they’ll all need to be strong if you really want to soar, Wilson says.

And that's certainly true for jumping. “To properly perform a jump, an athlete must achieve triple extension, which is the simultaneous extension of the hips, knees, and ankles,” she explains.

Here are five of the major muscles you’re working in a vertical jump:

Glutes, which work as you extend your hips

Quads, which activate as you push off the floor and extend your knees

Hamstrings, which play a role in hip extension and absorbing your landing

Calves, which also help to promote propulsion up off the floor

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