In order to increase your jump, you need to train hard and regularly. Don't assume that after working out for a week or two, you will achieve significant results. You need to study much more time, for example, the minimum course of the program is 12 weeks.
Instructions
Step 1
In order for the success to be as tangible as possible, during the three months of training, you need healthy and proper sleep, as well as good and regular nutrition.
Step 2
To warm up before starting the exercise, you can run on the spot or jump rope for three to five minutes.
Step 3
Before starting the basic exercises, be sure to stretch all the muscles that will be involved in the set of exercises. To stretch your calves, place your foot on a raised platform (this can be a step, a book) and try to reach the floor with your heel. To stretch the thigh muscles, put your leg on a chair and tilt your body towards it. It is also necessary to do ordinary inclinations.
Step 4
Stand with your feet shoulder-width apart and jump up to the highest possible height for you. When lowering, squat down to a quarter. In this exercise, it is important to spend as little time as possible on the ground and jump out quickly. With this exercise, the thigh muscles tighten more than the calves. You need to rest for about three minutes between approaches.
Step 5
Next, you need to stand on any hard surface, while the heels should not touch the floor. Straining exclusively the muscles of the calves, rise on one leg, then on the other. You need to rest for about thirty seconds between approaches.
Step 6
Step up. Place one foot on a chair and push the other up. In the air, change your supporting leg and do the same again. You need to rest for about three minutes between approaches.
Step 7
Jump on your toes. Stand on two legs and, using exclusively your calves, push off strongly. You need to jump as high as possible, and linger on the ground less. When jumping, do not bend your knees, that is, keep them straight. You need to rest one minute between sets.
Step 8
Perform burnout. If you do this exercise correctly, you will feel a burning sensation in the muscles in the leg. It is performed like the previous jumps. Stand on two legs and, straining exclusively the muscles of the calves, jump out. However, here you need to jump only 1-1.5 cm, trying to do it as quickly as possible and not touch the floor with your heels. At the end of the complex, you need to stretch again.
