Not everyone can jump very high. To improve your vertical jumps, it is vital to train your muscles.
Firstly, you need to know what muscles to train to lift your body off the ground.
Most muscles you use for jumping are in the lower half of your body. The stronger these muscles, the better you can jump.
These muscles work together when you jump. They coordinate to promote stability while you make your jump.
In this article, we shall understand what muscles help you jump and how you can train them to jump better. So, let’s jump right in!
What Is A Jump?
A test of skill and athleticism – a jump or a vertical jump can determine how good you are in certain sports. However, jump simply means how long you can elevate yourself off the ground without any spring support.
Further, it is a plyometric exercise since it required more strength in the lower body and explosive power to lift yourself. Plyometric training is a series of explosive bodyweight resistance exercises that can enhance your muscles’ strength, speed, and power.
Some other examples of plyometric exercises are squat jumps, plyo lunges, and box jumps. It does so by using the stretch and shortening cycle of the muscle fibers.
Moreover, jump training can improve your overall fitness and is very beneficial to gym-goers and athletes. Also, it can help in burning calories and enhance overall fitness.
What Muscles Help You Jump
Let’s break down the muscles that help you jump. As mentioned earlier, most muscles that help you jump are in the lower part of the body. Also, some muscles in the upper body aid in the jump as well.
First, let’s take a look at the lower body muscles that help you make the jump. Then, we can learn more about the upper body muscles.
– What Muscles Help You Jump In Lower Body
Here’s a look at the primary and secondary muscles that helps you jump.
The muscles that aid you in jumping are quads, hamstrings, glutes, and calves. While quads and hamstrings are primary muscles for jumping, the rest are secondary or assisting muscles. Let’s take a closer look at each one of them.
When you jump, two sets of muscles become active. The first set of muscles is the same muscles active while running, and the second one is the squat muscles.
Quads and quadriceps are on the front of the thighs. They have four components: vastus intermedius, vastus lateralis, vastus medialis, and rectus femoris.
Hamstrings are muscles on the opposite of quads, and they also have an opposite function. When the hip extends, and the knee flexes, it will activate the hamstrings. It occurs when you bend your knee and move your heels toward your butt.
The hip extension will cause you to work the glutes. The hamstrings have three parts: semimembranosus, semitendinosus, and biceps femoris. When you are jumping, all three parts activates as well.
Hip flexors are muscles that stretch from the top of the thighs to the lower stomach. It consists of the iliacus and psoas major. They activate when you flex your hip while doing a squat.
They are small, yet they provide the explosive power and motion required for sprinting. You can strengthen your hip flexors by lying leg raise regularly.
Calves are one of the most vital muscles when making a jump. It contributes to about 20 percent of overall leaping power. Hence, when exercising, you should not neglect the claves.
They stabilize your limbs and allow you to make the transfer of force from the ankle to up. They also allow maximal tension development required for jumping in the Achilles tendon.
– What Muscles Help You Jump In Upper Body
Upper body muscles do not play an active role like lower body muscles while jumping. However, they assist your body in making the jump.
When you are training to jump, you will have to equip your back muscles adequately. Jumping is an extensive movement, and if something goes wrong, there can be long-term consequences.
The back muscles are strong, and you cannot walk or jump without them. Hence, it is vital to strengthen back muscles to promote coordination and promote stability.
Shoulders, Chest, And Arms
These three parts have a vital part to play during a jump, although it is not so evident. They coordinate to increase the explosive power to take off during the jump.
Furthermore, they also propel your body higher when jumping towards the air. These three muscles play a secondary yet important role in jumping.
Abs offer support for the spinal column during the jumping motion. Plus, they offer the necessary support to your torse when it moves during jumping. A strong abdominal core can help mitigate the impacts of jumping since it is an extreme movement.
Exercises For Improving Jump Range
You can improve your jump range and output power with some regular exercises and techniques. These exercises can even help you if your jump falls below the average jump range.
Firstly, you will have to improve your leg strength. You will have to add deadlifts, lunges, and weighted squats to your routine to increase leg strength.
Next, you can add plyometrics to your fitness regime a few times a week. Further, add hops, bounds, and repetitive jumps to both your legs.
The best way to improve your jump is by strengthening the muscles that help you jump. Moreover, you need to protect these muscles by equipping them to manage their pressure during motion.
Remember to incorporate proper warm-ups and take time offs during the workout. You will at least need two full weeks to get a higher jump. Also, remember to always stay hydrated during the workouts.