Trying to learn how to jump higher but don’t have access to equipment?
Barbells, elastic bands, weights…
A lot of the time, a gym might not even have ALL the machines you’re looking for.
What if I told you that you can improve your vertical jump from home? No equipment needed
Don’t get me wrong, weights are helpful for sure. To reach your maximum genetic potential for jumping, you’re gonna want to use them.
HOWEVER, you can make some serious vertical jump gains without touching a weight… with the right training.
Below, there are three exercises to jump higher, that can all be done from the comfort of home.
Here’s a video demonstration of each exercise, so you have an idea before we get started:
Exercise #1: Calf bounces
INSTRUCTIONS
3 sets of 8 reps
Jump up and down consecutively as in the video.
Don’t let your heels touch the floor and only slightly bend your knees.
(each jump is one rep)
HOW DOES THIS INCREASE VERTICAL JUMP?
This is a plyometrics exercise which helps to increase the speed of your muscles’ contraction.
As your heels aren’t allowed to touch the ground, you train the elastic nature of your achilles.
Additionally, you develop the quick firing of your calf muscles.
The result?
A more springy, ‘bunny-like’ bounce to your leap.
This translates to more inches on your vertical jump.
BONUS TIPS FOR THE EXERCISE
Act like the floor is lava.
Try to jump as high as you can with a small ground contact time.
Your focus should be on quick muscle contraction.
Exercise #2: Single leg bridge
INSTRUCTIONS
4 reps of 25 seconds
As in the video, raise your hip by pushing off the ground with one foot.
Make sure to keep a straight line from your shoulders to your knees.
(Keep the non-pushing leg straight, and swap legs after each rep)
HOW DOES THIS INCREASE VERTICAL JUMP?
This is an exercise that trains your raw lower body strength.
Your glutes are potentially the most powerful muscle group in your whole body.
So… training them is a no brainer.
Think about each time you explode out of a lowered position.
It could be jumping for a block out of a defensive stance… or it could be simply getting up from your chair.
You can thank your glutes for this… they’re largely responsible.
This exercise focuses on the glutes on each side of your body individually, to maximise your gains.
BONUS TIPS FOR THE EXERCISE
The glutes are a muscle group which is often very untrained.
Due to this, it’s helpful to try to focus your mind on the muscles you’re contracting in the exercise.
This will build a valuable mind-muscle connection.
Exercise #3: Lateral bounces
INSTRUCTIONS
3 sets of 30 reps
As in the video, bounce aggressively from side to side for the given time period.
(bouncing to the side and back counts as two reps)
HOW DOES THIS INCREASE VERTICAL JUMP?
This is some more plyometrics training, but with an added twist.
Not only will it help you jump higher…
It also boosts your quickness, acceleration and ability to stop on a dime.
Whilst bouncing from side to side, you train the muscles responsible for creating and accepting horizontal force.
As you train these muscles, you’re more able to perform a quick first step or change in direction.
Like with the other exercises, vertical jump is also improved.
This is because you are still training the acceptance of horizontal force to then jump upwards.
This is the same thing you do when jumping with a run-up, especially for two foot jumps.
BONUS TIPS FOR THE EXERCISE
Really try to focus on moving from side to side as explosively as you can.
It’s easy to try to “cheat” through the exercise.
But, without maximum intent, you’ll only be limiting your improvement and cheating yourself.
To summarise, here’s a very quick breakdown of each exercise:
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Wouldn’t it be great if, alongside training, there was another way to improve your vertical jump?
Well… THERE IS:
Work on your jump technique.
The FREE Hooper Boost jump technique poster outlines the key points all in one place.
