Exercises for Kids to Improve Jumping Ability

The best way to improve jumping ability is to practice jumping itself; however, building general athletic ability will enhance specific skill performance. The steps that follow are ways kids can prepare their bodies, making them better able to respond, leading to an improvement in jumping ability.

Basic Fitness

• While jumping uses the major muscles of the lower body, muscles across the entire body are engaged during a jump. Train the entire body so that other muscle groups can do their part.

  Proper breathing technique and cardiovascular fitness are vital to overall performance. Aerobic training ensures adequate oxygen to provide the needed endurance for repetitive jumps.

  The best forms of basic fitness and aerobic training are running, biking and swimming. Practice for 30 minutes, three days per week.

Recovery

• Recovery is as important as training. Recovery requires rest, sleep and good nutrition. Rest periods give the body time to heal damage and build muscle.

  The signs of overtraining are irritability, weakness and lack of energy. Continuing to train can lead to injury. In children, academic and athletic abilities may become impaired.

  For a child engaged in sport or training, a balanced diet with sufficient calories to fuel the additional workload exercise requires is vital.

Muscle Development

• Weight training is fine in moderation. A training program should begin with small weights. A child should be able to complete the current number of sets without struggle before any increase.

  Use care in increasing repetitions, duration or intensity in order to avoid overuse injury. Mild increases are less likely to lead to over training or damage.

  Weight training exercises include squats and lunges, and toe raises. They can be done without weight or, for the more advanced, dynamic training combining weight with movement can be practiced two times per week.

Sport Specific Movement

• A child can attain the greatest benefits in a sport by training specifically for that sport. Breaking down and repeating the motions most commonly used during play will help build muscle memory, speed and endurance.

  Use the fundamentals of a sport to create short drills. For example, a lay-up may be practiced in its entirety or broken down into smaller components, such as approaching the basket, pushing off, making the shot and landing. The lay-up may also be practiced by performing jump touches. Face a wall, squat slightly, then leap up as high as possible to touch the wall.

Plyometrics

• Plyometrics improve athletic performance by increasing the force of muscle contractions and speed of movement. They help the body to react quickly and powerfully and train the muscles and nerves to work together.

  Practice these exercises under supervision and at lower levels of intensity. Teens can increase the number of repetitions. Plyometrics should be practiced on a soft surface, such as floor mats or grass.

  Practice two or three plyometric exercises two times per week. Jumping onto a raised platform is one example that has many variations: jumping for height, focus on a single leg at a time, switching from foot to foot or quick repetition drills.