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How to jump higher?

Have you ever seen The Last Dance on Netflix? Everyone who has seen Michael Jordan play basketball wonders how this man defies the law of gravity to jump so high and stay in the air for so long.

A definite advantage that many cross-trainers would like to have in their skill set. Jumping higher in cross-training requires constant and hard practice. This exercise requires flexibility, power and balance.


However, many might believe that the intensive training needed to reach this level of professionalism consists only of training harder or varying your diet more.

If you want to jump high like an elite athlete, then you
you have to train like one. In order to help you achieve this goal, here are some effective exercises that can train your body to jump higher.

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The muscles solicited for the box jump or the squat jump

To be able to execute a proper workout program for jumping higher , you must first understand how your body works and which muscle groups you need to focus on.

The focus of the workout is on the lower muscles (your legs). On the other hand, you also have to train your body so that it gives you the energy to jump higher.

Sheathing is also an essential element. It transfers power from the lower body to the top.

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Cross-training exercises to improve your jumps

To improve your muscles and your execution of the movement, some exercises are very relevant. After a few weeks of practice you will already see a difference in your execution and how high you will now be able to jump.


Hip Raises to improve your hip game

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The Hip Raises exercise (hip raises, lying on the ground) is essential for training your hips to generate the explosive power needed when you lift off the ground.


The exercise is quite simple and may seem uninteresting at first... But the results will amaze you!


First, you need to lie on your back with your face up. Bend your knees while keeping your feet on the ground and hip-width apart. Your palms should be facing down and resting to the side.


Slowly start lifting your hips up and make sure your glutes are tight. Hold this position for a few seconds, then slowly begin to lower your hips back.

With the right execution, you'll be able to go higher in height with your hips as you go through workouts. Once you have mastered this exercise, add weight for additional resistance. This exercise also trains the development of the gluteal muscles, which are very important for the box jump or the squat jump .

If you want more such challenges, order the Challenger Pack! These workouts allow you to vary the exercises and develop a better physical condition!

Who knows ? Maybe some of the exercises in this article can be found in one of the 60 WODs in this pack…

The toe workout to jump higher in cross-training


Have you ever considered training your toes in your life? This may sound silly...


Still, strengthening your extremities will improve your jump execution and help you soar higher! The toe raise exercise is an exercise that trains the muscles of the feet and the muscles of the calves in preparation for the jump.


Start by standing with your feet shoulder-width apart. Then slowly stand up with your toes. Hold this position for a few seconds and return to the original position. The calf muscles are essential muscles to generate enough force to help you get off the ground.

When you've mastered this exercise, try holding a few dumbbells to add resistance.

Skipping rope to improve your general physical condition

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Jumping rope is a great exercise that will not only help you jump higher , but also improve your overall fitness and endurance in all your cross-training workouts .

It's a simple exercise that can easily turn into a habit that you can do anytime and anywhere, whether you're watching TV or listening to music.


When jumping rope, make sure you use your toes to bounce each time, minimizing use of the rest of your feet. Improving your cardio with the jump rope will go a long way to improving your overall performance in all other exercises in your WODs.

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Training your body to jump higher is not as easy as many may think. Even though you can get a few extra inches when you start jumping, you need to maintain regular exercise to break through the first plateau.

These exercises are simple enough to do every day , not to mention that they can also be used as a warm-up.

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