You want to train your bounce and wonder how to do it? Here you will find all the info!
You want to be able to jump really high? For that you need to increase your jumping power.
There are many sports for which you need to train your bounce to really take off. Volleyball, basketball or parcour are just a few examples.
If you want to train your bounce, plyometric exercises will help you. Plyo - What? :)
The plyometric training is a fast strength training in which you learn to tense and release the muscles specifically.
It will then be easier for you to jump up explosively in a deep lunge and land back in the starting position.
And that, in turn, helps you with a whole lot of different sports.
That's why you should stretch your legs right now!
With which exercises you can train your jumping strength
So we need plyometric exercises. They are based on the idea that a concentric (contracting) muscle contraction is stronger when it is immediately followed by an eccentric (expanding) muscle contraction.
You understand only station? Just imagine a hair tie. After you tighten it, it develops a lot of energy when you let go. Until it finally contracts again.
Wow! That's why you should get a mini trampoline!
This is exactly what we want to achieve a muscle. This is how you manage to increase the explosive force.
One piece of training equipment you should get for this is a jump box. They are also called jumpboxes. They come in different heights and materials.
You are best served with a model that you can increase as desired. However, you will have to dig deeper into your pocket.
Train bounce with squats
Squats can't be missing from any workout. It doesn't matter whether it's abdominals, legs, buttocks or a targeted jumping workout.
Squats increase the basic strength in the legs. You build muscle and can thereby increase the maximum strength.
- Do a squat.
- Unlike normal squats, however, here you slowly squat down and then explosively go up.
- Pay special attention to the technique! The knees must not come over the tops of the feet!
Normal squats are too boring? Try these 13 variations!
Jump higher with rope
Jumping rope strengthens your calves. At the same time it is a wonderful workout for speed, endurance and coordination.
It's best to unpack the jump rope at the beginning of your speed workout. It is the perfect warm up.
By the way, jumping rope is much more than just jumping over a rope. You can do a lot of exercises with it!
How to learn to jump rope correctly + The best exercises with jump rope!
Train the bounce with skippings
With this exercise you strengthen your tendons and the springiness of the calves as well as the ankles. A very good all-rounder for the legs from the toes to the hips, so to speak :)
There is a whole range of different variations here. Here comes the one for beginners.
- In skipping, you jump continuously from the left leg to the right leg. And you do it in a springy motion.
- You stand only on the balls of your feet and walk forward in very small steps.
- Let the arms swing along.
You can vary this by, for example, lifting your knees especially high or running up the stairs.
By the way, skippings are a classic exercise from the ABC of running
This is how the ABC of running makes you a better runner!
Box Jumps for more bounce
For this exercise you need a jump box, a weight bench or another elevation that is very stable. For beginners, a stepping board is optimal.
- Stand about 30 cm from the box, facing the box.
- Squat down, put your hands in front of you.
- Explosively jump onto the box while swinging your arms backward to build even more momentum.
- Land with both feet on the box.
- Jump over the box. Turn around and repeat the process.
Here, too, there is a whole range of exercises that you can do. However, simple jumps are sufficient for beginners.
You can vary the height of the box to make it even more difficult.
This is how you get really fit thanks to Box Jumps!
Jumping Lunges
Do you know jumping lunges? They are mega strenuous and challenge the muscles in your thighs in addition to balance and coordination.
- The starting position is a normal lunge.
- To do this, step back with your right leg and bend your legs until your left knee is level with your hip.
- Jump in the air, switch legs and land so that the right leg is in front and the left leg is behind.
Not in the mood for boredom? Try these 9 lunge variations!
Planks train the bounce
How do you do that? Well planks don't directly affect the height of jumping, but they strengthen your entire body. And especially the torso. If you have a trained torso, you have more stability and that helps especially when landing.
The plank, by the way, is perfect as a finish to your workout.
- Lie down on the exercise mat.
- Place the elbows under the shoulders.
- Place your feet on the tips of your toes.
- Lift your body off the mat until only your forearms and toes are on the floor.
- Your body now forms a straight line.
Try the squat jump exercise too!
Calf lift for more bounce
If you want to jump high, you need trained legs. Both ankle joints and calves. This exercise is mega simple but very effective.
- Bend the knees slightly.
- Stand on the balls of your feet. Hold the position for 5 seconds.
- Lower your heels again, but be careful not to put them down.
- And immediately lift again.
Do 12 repetitions and 3 passes.
Train your bounce with stairs!
Why bounce training with normal exercises works only with difficulty
Traditional leg exercises strengthen your muscles. That's good. But not enough if you want to jump.
Short rapid muscle contractions are very effective in providing stimuli for jumping power, allowing you to jump higher, farther and more explosively.
What you need to jump better is a combination of explosive and muscular strength. And this is where plyometric exercises come in.
These exercises will strengthen your legs!
But don't worry, these are not completely exotic workouts. In fact, you'll probably know some of the exercises. Only that you can train your bounce with it, you were not yet aware.
If you want to be able to jump higher, you have to train it
- the absolute strength - this is the maximum strength of your muscles
- the quickness - this is the speed that you apply when you exert force
- the explosive strength - it is based on the quick strength
- the muscle mass in the legs
- the jumping technique to be able to transfer the energy perfectly to the legs
If you want to train your jumping power, it is very important that you have a clean technique. So no old injuries that still hurt and so make your technique not flawless.
How to apply the kinesiology tape correctly to the ankle!
What you need to pay attention to during bounce training
Warm up especially well. It's not a good idea to start your jump training with full power right from the sitting position. Your legs and hips need to be prepared first.
The jumping jack exercise, light stretching, jumping rope or running on the spot are particularly suitable for this.
Do not overdo it with the duration of the workout. At the beginning, for example, 15 box jumps are perfectly sufficient. Your body needs to get used to it. Give it the time!
You will not get around a sore muscle. The legs will pull from top to bottom :) What can help you is to let the fascia roller roll over your legs after the bounce training. But even this can not completely prevent the muscle soreness.
Our conclusion
If you want to train your bounce, you have to start slowly and then increase continuously. Otherwise you risk injuries in the ankle and tendons pretty quickly.
Warm up especially well and do the exercises 2x per week. Then you will soon notice a significant improvement!
Good luck! :)
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