How to Jump Higher in a Week

Jump some rope. Rope jumping is a form of plyometric exercise that helps condition the body as well as work the calves, shoulders and core. Jump roping alone can help increase jumping ability. But a way to achieve a better payoff is to do high jumps. This is the same as a normal jumping motion only with very high jumps on every rotation.

Perform stair jumps. Find a stairway that has a lot of headroom. Start at the bottom and hop your way to the top with both feet together. Another variation is performed with one foot. In either case, try to hop up as many steps as you can with each hop. (See link below for single-foot hops.)

Work the front and back of the shins. This includes the calves and the tibialis anterior muscles, which run down the front of the shin. A good exercise to work the calves is heel raises and Farmer's Walks. Farmer's Walks are done by walking on your tiptoes while holding two heavy dumbbells. To strengthen the anterior tibialis muscles, simply walk across the floor on your heels.

Stretch it out. Flexibility is very important when it comes to increasing your vertical leap, especially if you want to do it in a week. Perform stretching routines before and after workouts. This will increase range of motion and help to reduce the chances of injury to the muscles and connective tissue. Perform yoga poses daily for an added benefit.

Wear added weight in the form of ankle weights, a weighted vest, a gravity belt or a strength suit that comes with a weighted vest and pants. Wear this added weight during the day and during workouts. Then, after a week is up and you take it off, your body, will still be used to the added weight, but you will be lighter, making it easier to jump.

Do plyometric exercises. Plyometric exercises are performed by lengthening a muscle to a maximal load followed by a fast shortening or explosive motion. Examples include depth jumps, box jumps, hops and burpees, a full-body exercise. To perform a burpee, start with your feet about shoulder-width apart. Squat down, place your hands on the ground and kick your legs back behind you. Go into a pushup, then snap your feet back forward to the starting position. Do an explosive squat jump in the air as high as you can, and extend your arms straight up over your head like you are trying to grab on to a beam.

Get enough sleep. In order for you to perform optimally, you must be able to fully recover from hard workouts. Aim for six to eight hours of sleep a night.