How to Increase High Bounce

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This article was co-written by Francisco Gomez. Francisco Gomez is the head coach at FIT Potato Gym, a gym founded in 2001 in the San Francisco Bay Area. Francisco is a former runner, he has helped train endurance athletes at major marathons such as the Boston Marathon. Francisco specializes in injury recovery, endurance training, marathon training and fitness for the elderly. He holds a Bachelor of Science in Nutrition, Physiological Practice & Running.

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If you are an athlete, you can go further in your sports career by training to increase your bounce. Strong high bounce can help you excel in many sports like basketball, volleyball or gymnastics. It will also help you improve your general fitness and endurance. You can increase your bounce with calisthenic, plyometric, and weight training exercises.

Table of Contents

plyometrics exercises

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Do plyometric exercises to build leg muscles. Plyometric exercises are one of the most effective ways to improve high bounce. These are stretching exercises to train and build muscle. These exercises all combine jumping and relying on body weight to achieve results. ^{[1] X Trusted Source PubMed Central Go to Source}

Limit plyometric exercises to 2 sessions per week, with at least 2 days of rest between sessions.
Take at least 1 full day off per week.

Tip: During your plyometric days off, you can alternate activities like cardio, weight lifting, and/or calisthenic exercises.

Do jump squats. Place your feet shoulder-width apart and squat as low as you can. Instead of slowly getting up back to the starting position, you’ll jump up while still in the squat position and try to turn 180 degrees. Lower into a squat again after jumping – don’t try to land upright. Repeat the above movement and change direction when jumping up. For example, first turn right, then turn left, and so on. ^{[2] X Research Source}

Do 3 times 5 reps until easy, then increase to 3 times 8 reps.

Do Bulgarian split squats. Stand a few feet away from a bench or chair and place one foot on the chair so that the top of your foot is close to the seat. Lower until the knee of the back leg is almost touching the floor, then push up with the heel of the front foot resting on the floor. This movement is a beat. ^{[3] X Research Sources}

Do 3 times, 8 reps each time.

Practice box jump (jumping on the podium). Find a sturdy box or platform that can support your weight. Place the box in front of you. Jump on a box or platform, using as much force as possible. Jump back down and land in a stooped position.

Start with 3 jumps. Focus on intensity instead of number of jumps.

Rope skipping. Jump rope exercises help increase the muscle strength needed to perform a high jump and improve jumping ability. Choose a place with a hard surface, such as a hardwood floor, and plenty of space above your head to spin the rope. Jump rope every day for 10 minutes. If you can’t dance at the same time, you can break it up into 2-3 minute bursts. Between each jump rope, you can rest or do other exercises. ^{[4] X Research Sources}

Don’t “step over” the rope, that is, jump one foot in front of you as if you were running in place. Instead, you should pinch your ankles and jump your feet over the rope at the same time.
Once you get used to it, speed up the jump faster. You can turn the rope slowly and jump in small steps to keep balance. When you’re ready, you can spin the rope faster and skip the balance jump.

Calisthenic exercises

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Do calisthenic exercises daily to increase flexibility. Calisthenic method consists of basic exercises that use body weight to help build muscle. Since this method doesn’t require any equipment, you can work out anywhere to build strength and agility. To improve your bounce, you need to do calisthenic exercises that target the calf muscles.

Some calithenic exercises include pushups, jumping jacks, sit-ups, and lunges.

Note: You can do calisthenic daily, but take a break at least once a week.

Stretch every day. Stretching not only helps protect the body during the workout, it also improves jumping ability by relaxing the muscles.

Do calf lift exercises. Stand with legs closed. Raise your heels to lift, then lower. Move slowly so that the muscles have to work harder. ^{[5] X Research Sources}

For better results, you can stand on the edge of the steps.
Start with 20 reps, then increase as you get used to it.

Do deep squats. Feet hip-width apart, heels flat on the ground. Slowly lower yourself as low as possible by bending your knees, keeping your back and neck straight. Stand up straight back to the starting position. ^{[6] X Research Sources}

When performing a deep squat, your thighs should be lower than your knees.
When done correctly, the squat will work the entire lower body, while also relaxing the core muscles around the back and abdomen.
Start with 3 sets of 10 squats.
Do a few squats with your weight on your toes. This move will help increase ankle strength.

Do lunge exercises . Start in a standing position. Take a long step forward, front knee bent. Lean forward with the front knee in line above the ankle. Stand up to the starting position. Change legs.

Do 3 sets, 10 reps each for each side.

Stand on one leg. Alternately stand on one leg to increase ankle strength. This move can help prevent ankle injuries when landing while jumping. Stand up straight and focus on an object in front of you. Lift one leg off the ground and hold it until it starts to get tired. Shift weight to the other leg and repeat.

Weightlifting

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Weight training to strengthen the leg muscles. Strengthening your leg muscles can help you improve your jumping ability. Weight training exercises that target the leg muscles will help improve bounce.

Weight training 2-3 times per week.

Note: Rest at least one day between weight training days. On your non-weightlifting days, you can do other exercises but remember to rest at least one day per week.

Trap bar weightlifting. A trap bar is different from a regular barbell because it has a space in the middle of the bar for the practitioner to step in. You will stand in that void. Bend over, grab the barbell, and stand up straight. Lift the dumbbells up as you stand up straight, keeping the dumbbells close to your body. Place your hands on your sides. Hold the weight for a bit, then lower it. ^{[7] X Research Sources}

Choose weights that fit your lifting capacity.
Hold dumbbells close to your body and arms extended straight down. Do not bend elbows.

Try the single-arm dumbbell snatch. Place a single dumbbell on the floor in front of you. Squat down and hold the dumbbell with one hand. Stand up, lift the dumbbells and raise them overhead. Hold, then lower the dumbbells back to the starting position. ^{[8] X Research Sources}

Do 3 sets of 8 reps each.
Start with light weights and focus on speed.

Do squats with weights. Stand with feet shoulder width apart. Lift a barbell or two dumbbells to your shoulders and rest them on your shoulders. Lower yourself as low as you can, keeping the dumbbells in place. Stand up and return to the starting position. ^{[9] X Research Source}

Do 3 sets of 8 reps each.
If using dumbbells, you should start with 2 kg weights, then increase to 3 kg to 3.5 kg.
If using barbells, you should only use barbells at first.

Monitor your high bounce

Practice dancing. Every few days, try jumping a few times to monitor your progress. However, don’t focus on jumps as the main purpose of your training; Over and over again will make your progress slower than focusing on exercises that train your body for sports. ^{[10] X Research Source}

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Measure the current high bounce. Stand near a wall or high stake and raise your arms as high as possible. Have a friend measure how far your finger can reach (using chalk or marker). You will then jump up with your hands still and have them measure how far your fingertips are touching the wall. Subtract the initial measurement from the jump measurement; the result will be your current bounce high. ^{[11] X Research Source}

Tip: Try wetting your hands or rubbing chalk on your fingertips so you can leave marks on the wall or stake for easy measurement.

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Choose a way to track your ascent progress while jumping. You will need to keep track of the altimeter levels and when they were reached. Record the date of the measurement and the altitude you reached. There are many options for tracking measurements, depending on your preference. You can use pen and paper, a computer, or a phone.

If you want to keep it simple, just record the measurements.
Enter numbers in text or abacus if you use a calculator.
Save measurements in your phone with a note-taking or word-processing app.

Advice

Always warm up before a workout. Proper stretching should last at least 5 minutes.
Do your research carefully before spending money on programs that promise to improve bounce. Some of them are just scams.
Nutrition plays an extremely important role in improving your ability to bounce. You need plenty of protein and carbohydrates to fuel your pre-workout fuel. This ensures that the muscles have plenty of time to absorb and recover before the next workout.

Warning

Don’t try too hard. You need to let your body rest and recover from damage before reevaluating your training methods.
Consult your doctor or athletic trainer before starting any exercise regimen.

Steps