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High bounce is a term commonly associated with athletic activities such as basketball and jumping sports. It refers to the ability to propel oneself off the ground with power and height. Having a high bounce can greatly enhance performance in these activities, leading to greater success and improved overall athleticism. However, achieving and increasing high bounce is not solely dependent on natural talent; it can be developed and improved with specific training techniques and exercises. In this article, we will explore various methods and strategies that can help individuals increase their high bounce, enabling them to reach new heights in their athletic pursuits. Whether you’re an aspiring athlete or simply looking to improve your jumping abilities, implementing these techniques can provide significant benefits.
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.
This article has been viewed 147,166 times.
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.
Steps
plyometrics exercises
![Image titled Increase Your Vertical Leap Step 7](https://www.wikihow.com/images/thumb/3/31/Increase-Your-Vertical-Leap-Step-7-Version-7.jpg/v4-728px-Increase-Your-Vertical-Leap-Step-7-Version-7.jpg)
- 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 3 times 5 reps until easy, then increase to 3 times 8 reps.
- Do 3 times, 8 reps each time.
- Start with 3 jumps. Focus on intensity instead of number of jumps.
- 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
![Image titled Increase Your Vertical Leap Step 1](https://www.wikihow.com/images/thumb/f/f3/Increase-Your-Vertical-Leap-Step-1-Version-8.jpg/v4-728px-Increase-Your-Vertical-Leap-Step-1-Version-8.jpg)
- 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.
- For better results, you can stand on the edge of the steps.
- Start with 20 reps, then increase as you get used to it.
- 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 3 sets, 10 reps each for each side.
Weightlifting
![Image titled Increase Your Vertical Leap Step 12](https://www.wikihow.com/images/thumb/d/d7/Increase-Your-Vertical-Leap-Step-12-Version-5.jpg/v4-728px-Increase-Your-Vertical-Leap-Step-12-Version-5.jpg)
- 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.
- Choose weights that fit your lifting capacity.
- Hold dumbbells close to your body and arms extended straight down. Do not bend elbows.
- Do 3 sets of 8 reps each.
- Start with light weights and focus on speed.
- 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
![Image titled Increase Your Vertical Leap Step 17](https://www.wikihow.com/images/thumb/6/66/Increase-Your-Vertical-Leap-Step-17-Version-5.jpg/v4-728px-Increase-Your-Vertical-Leap-Step-17-Version-5.jpg)
Tip: Try wetting your hands or rubbing chalk on your fingertips so you can leave marks on the wall or stake for easy measurement.
![Image titled Increase Your Vertical Leap Step 18](https://www.wikihow.com/images/thumb/9/95/Increase-Your-Vertical-Leap-Step-18-Version-5.jpg/v4-728px-Increase-Your-Vertical-Leap-Step-18-Version-5.jpg)
- 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.
![Image titled Increase Your Vertical Leap Step 19](https://www.wikihow.com/images/thumb/8/88/Increase-Your-Vertical-Leap-Step-19-Version-5.jpg/v4-728px-Increase-Your-Vertical-Leap-Step-19-Version-5.jpg)
- If you forget to take a measurement at your usual time, take it next time it is convenient.
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.
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.
This article has been viewed 147,166 times.
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.
In conclusion, increasing high bounce is essential for various sports and activities. By following the tips and techniques mentioned above, individuals can improve their vertical jump and enhance their overall athletic performance. It is important to remember that increasing high bounce requires consistent practice, proper form, and dedication. Additionally, focusing on strength training, plyometric exercises, and flexibility will contribute to the development of explosive power and better jumping ability. Furthermore, maintaining a healthy lifestyle with proper nutrition and rest will ensure optimal recovery and maximize the benefits of training. With determination, perseverance, and the right approach, anyone can work towards increasing their high bounce and achieve their athletic goals.
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