Several muscle groups are involved in a person's jump. First, the back muscles begin to work, then the thigh and calf muscles are connected. It is these muscle groups that athletes train, in whose achievements high jumps play the main role.
Instructions
Step 1
Before performing a set of exercises for muscles, you need to thoroughly warm them up and knead them. This will help prevent injury during training. Start your warm-up with jogging. If you are exercising in a small space, you can replace regular running with jogging in place or jumping rope. Five minutes should be enough. After warming up, you can start stretching. Stretch muscles, tendons, knead joints.
Step 2
Then start training your upper body. Do push-ups in 4 sets. They put stress on the muscles of the chest and triceps. After push-ups, move on to pull-ups. They put stress on the back and biceps. Your goal is to get 60 push-ups and 30 pull-ups.
Step 3
Next, move on to exercises for the muscles of the thighs. This is the main muscle group responsible for the force of the push during a jump.
Do half squats. Make sure your thighs are parallel to the floor when squatting. For this exercise, 4 sets of 10 times are enough. Do not squat too deep to avoid knee injuries. If you squat with weights, use elastic knee wraps.
Step 4
When half-squats become easy enough for you, you can move on to the exercises "Step-ups" and "Frog". The first exercise is performed as follows: put one foot on a dais, push off with the other and change your supporting leg while jumping. Alternate legs. Exercise "Frog" is jumping from a full squat position in length.
Step 5
The last muscle group responsible for jumping strength is the calf muscles. To develop them, do sock raises with weights. Standing on a small elevation so that the heels do not touch the floor, rise in turn on each leg.
Jumping on one leg also gives a good effect. Beginning small, gradually bring the number of jumps to 100. Keep in mind that this exercise puts a lot of stress on your joints.
