{"id":8991,"date":"2022-06-28T00:43:01","date_gmt":"2022-06-27T19:13:01","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=8991"},"modified":"2022-06-28T00:43:08","modified_gmt":"2022-06-27T19:13:08","slug":"high-jump-workout-and-exercises","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/high-jump-workout-and-exercises","title":{"rendered":"High Jump Workout: 25 Best Exercises to Help You Jump Higher"},"content":{"rendered":"\n

If you want to pump your heart, increase blood flow, and torch decent calories in a quick time, you can do high jump exercises. The high jumping exercises are an effective way to increase your speed, power, endurance, and lower body strength.<\/p>\n\n\n\n

One of the best things about high jumps is that you can do them anytime, anywhere, without any special equipment other than a box jump or firm table. You can jump in nature or the comfort of your home.<\/p>\n\n\n\n

Benefits of High Jump Workout Training<\/strong><\/h2>\n\n\n
\n
\"Jumping<\/figure>\n<\/div>\n\n\n

High jump exercises can be fun and challenging and help you improve your overall fitness. I’ve outlined the top three benefits that will motivate you to incorporate high jump exercises into your training plan.<\/p>\n\n\n\n

1. Increases Athletic Performance<\/h3>\n\n\n\n

High jump training is an excellent way to boost strength, power, speed, and agility. A study published in the Peer Journal has shown that plyometric jump training improved athletic performance, such as jumping, sprinting speed, strength, and endurance in males and females.1<\/a><\/sup>Sole S, Ram\u00edrez-Campillo R, Andrade DC, Sanchez-Sanchez J. Plyometric jump training effects on the physical fitness of individual-sport athletes<\/a>: a systematic review with meta-analysis. PeerJ. 2021 Mar 1;9:e11004. doi: 10.7717\/peerj.11004. PMID: 33717707; PMCID: PMC7931718.<\/span> <\/p>\n\n\n\n

So, if you play a sport where agility and high jump are required, such as football, basketball, and volleyball, doing regular jumping workouts will help you perform better during athletic sports.<\/p>\n\n\n\n

2. Develop Lower Body Muscles<\/h3>\n\n\n\n

If you want to strengthen and tone your lower body muscles, you can do different variations of high jumps. The high jump workouts hit entire lower body muscles, such as the quadriceps, hamstrings, calves, and glutes, and maximize strength and muscularity.2<\/a><\/sup>Ramirez-Campillo R, Garc\u00eda-Pinillos F, Nikolaidis PT, Clemente FM, Gentil P, Garc\u00eda-Hermoso A. Body composition adaptations to lower-body plyometric training: a systematic review and meta-analysis<\/a>. Biol Sport. 2022 Mar;39(2):273-287. doi: 10.5114\/biolsport.2022.104916. Epub 2021 Apr 9. PMID: 35309540; PMCID: PMC8919888.<\/span><\/p>\n\n\n\n

3. Support Weight Loss<\/h3>\n\n\n\n

To increase your fat loss, the first thing you can do is to check your macros and limit your calorie consumption. If you eat less than your body needs, you’ll lose weight over time.<\/p>\n\n\n\n

The second thing you should do is to perform compound strength training<\/a> and HIIT three to five times a week.<\/p>\n\n\n\n

Incorporating some jumping exercises in your HIIT program<\/a> will help you burn significant calories and increase weight loss.<\/p>\n\n\n\n

However, it would be pretty challenging for an overweight person to perform the high jump workouts.<\/p>\n\n\n\n

25 Best High Jump Exercises to Do at Home & Gym<\/strong><\/h2>\n\n\n\n
    \n
  1. Front Box Jump<\/li>\n\n\n\n
  2. Lateral Box Jump<\/li>\n\n\n\n
  3. Broad Jump<\/li>\n\n\n\n
  4. Skater Jump<\/li>\n\n\n\n
  5. Scissor Jump<\/li>\n\n\n\n
  6. Squat Jump<\/li>\n\n\n\n
  7. Frog squat jump<\/li>\n\n\n\n
  8. Burpee with tuck jump<\/li>\n\n\n\n
  9. Alternating lunge jump<\/li>\n\n\n\n
  10. Kneeling squat jump<\/li>\n\n\n\n
  11. Single-leg deadlift jump<\/li>\n\n\n\n
  12. Jumping Jack<\/li>\n\n\n\n
  13. Tuck Jump<\/li>\n\n\n\n
  14. Star Jump<\/li>\n\n\n\n
  15. Split Jump<\/li>\n\n\n\n
  16. Barrier Jump<\/li>\n\n\n\n
  17. Double Leg Butt Kick<\/li>\n\n\n\n
  18. Vertical Jumps<\/li>\n\n\n\n
  19. Box Jump March<\/li>\n\n\n\n
  20. Single-Leg Vertical Jump<\/li>\n\n\n\n
  21. Stairs Squat Jump<\/li>\n\n\n\n
  22. Pike Jump<\/li>\n\n\n\n
  23. Single-Leg Bound<\/li>\n\n\n\n
  24. Depth Jumps<\/li>\n\n\n\n
  25. Weighted Jump Squats<\/li>\n<\/ol>\n\n\n\n

    You can also use these exercises to make a plyometric workout routine<\/a>.<\/p>\n\n\n\n

    1. Front Box Jump<\/h3>\n\n\n\n
    \"High<\/figure>\n\n\n\n

    As simple as it is, this is one of the best jumping exercises you can do at home and in the gym. It will make you sweat from head to toe. To perform this exercise, you need a box or a firm table on which to jump. <\/p>\n\n\n\n

    How to:<\/p>\n\n\n\n

    As you stand, hop on the table\/box and hop right back down. Repeat as many times as possible, but see that you aren’t under five.<\/p>\n\n\n\n

    2. Lateral Box Jump<\/h3>\n\n\n\n

    Just as simple as the previous one, jump up on one side and jump back down on the other. You’ll need the same equipment, like the front jump box, but you’ll jump sideways instead of forward, this time. <\/p>\n\n\n\n

    3. Broad Jump<\/h3>\n\n\n\n

    The broad jump is one of the advanced plyometric workouts that utilize the muscle groups differently than vertical jumping and improves your performance.3<\/a><\/sup>Robertson DG, Fleming D. Kinetics of standing broad and vertical jumping<\/a>. Can J Sport Sci. 1987 Mar;12(1):19-23. PMID: 3594313.<\/span><\/p>\n\n\n\n

    \n