Author Options:


I play handball,im not very high,and i play right-back....i need to jump higher to be able to shot better...please help

5 Replies

rojo.balloon (author)2011-07-20

Don't do jumping exercises 7 days a week. Four or five days per week is enough. If you do it every day, you may give up after a week or two. The idea is to keep exercising for months, or years, consistently. Note that we have not organized an actual jumping program. Inside Hoops is providing exercises that should help your fitness and leaping ability.


Before starting the exercises, warm up your muscles. Stretch properly, and jog around for a few minutes.

If you have a jumprope, use it. Jumping rope definitely helps your conditioning.

Running up and down stairs for a while is very useful as a warmup, or a full exercise. Don't do too much or else you may wear our your legs. Use it as a quick warmup, or a full exercise.


Deep Knee Bends --- Be standing. Slowly bend at the knees while keeping your back straight. Slowly crouch down as low as possible (it shouldn't hurt) and slowly rise back up. Do this 15 times. Over time increase to 20, 30, etc.

Deep Knee Bend Jumps --- Be standing. Crouch down as described above but fairly quickly, almost touching your bottom to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase to 20, 30, etc.

Toe Raises --- Stand regularly, then raise up onto the tips of your toes. Lower back down. Don't just rock up and down, do it slowly (not too slowly) but steadily. Repeat 30-50 times.

Toe-Raise with Weights --- If you have any sort of weights, holding/wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up.

Stomach Crunches --- We believe that sit-ups are bad for your back. Stomach crunches, where while lying on your back, using your ab muscles and keeping your back straight, you rise up just enough to lift your shoulders off the ground, are better. Do them often - perhaps for 10 minutes in the morning and 10 minutes at night.

Jumping Rope--- Jumping rope definitely helps your vertical leap. Jump rope while watching tv or something. Make it a habit.

Select as Best AnswerUndo Best Answer

ikeike40 (author)2010-08-12
The Jamalam (author)2009-04-26

You need to tone your leg muscles quite considerably. It isn't just strength, it's technique. Use your arms wisely, swing them in the direction you want to go. I jump around an awful lot, and I now can jump over those picnic benches you get in parks straight off.

Select as Best AnswerUndo Best Answer

zrebs (author)2009-03-30

I found an awesome program that teaches you how to add 10" to your Vertical Jump in 12 weeks. Even if you don't want to pay for it, there's still A TON of good, FREE info on the site about How To jump Higher:

Select as Best AnswerUndo Best Answer

Bigbloosky (author)2009-03-09

place your hands behind your head, squat all the way down, and explode upwards, jumping as high as you can. Keep in mind that you will feel like ur not jumping high cuz ur not using the momentum from your arms. Do 3 sets of as many as you can do every day. Rest about a minute in between.

Select as Best AnswerUndo Best Answer