Can anyone give me an effective workout routine for a high jumper?
339855
First look up plyometrics. I don't know much about them, but some plyometrics are used for improving jumps.\n\nYou also need to do strength and power training with legs. Do squats and calf raises. Go real heavy 8 sets of 4 reps. Not to failure but close. Use an explosive lifting patern. If you need hamstrings, try straight leg deadlifts and leg curls.
1057869
If you're really a pro, your team should have a staff of physicians and trainers to help you, so why are you asking a bunch of cyber strangers?\n\nMy son's trainer has them do jumps where they propel themselves forward, as well as the typical vertical leaping.  You might also want to do some lunges (forward, side and rear) favoring the left, if that's weaker than the right.
434727
Like I said in your other question, I recommend Jump Soles. Check them out at http://www.jumpusa.com/p14.htm\n\n============From the JumpSoles website===========\nJumpsoles are the world's most popular frontal training platforms which attach to your own shoes. By training with Jumpsoles you will build up important fast twitch muscle fibers in the lower leg. Jumpsoles will increase vertical jump 5 to 10 inches, and decrease time in the 40 yd dash by .2 seconds or your money back!  Comes complete with training manual and easy access DVD/CD-Rom.\n============From the JumpSoles website===========\n\nMy vertical increased from 28 inches to 33 inches in two months. I'm about 5'11'', almost 6 feet, and I can grab rim (can't dunk yet).\n\nDon't try and do something silly like tape some wooden block to your shoes to make some fake Jump Soles. That would be unstable and unsafe and you could potentially get injured. JumpSoles are completely stable, and they are weighted 2.5 pounds each to give you an extra workout. They are completely affordable, give them a try and I'm sure you will have some significant gains in your vertical. Myself and two friends have all tried the Jump Soles workout and we all experienced at least 5 inches in gains each. It's an 8 week workout, 2 days a week.\n\nI've also found that stretching every night helps out your vertical too.
519625
try doing squat excersises like standing up on the floor, bending your knees just far enough to reach the ground with your hands next to your feet and then go down another 3 inches and hold it for a minute... do this many times and for longer and longer periods. You can also try doing that same thing but instead of holding it jump up as far as you can and then as soon as you hit the ground jump again and agin for about 25 in a row. To better improve jumping power and your kick, jog bringing your knees as far up to your chest as you can , or do that jogging in place. One final excersise is more extreme and will produce amazing results, put your back against a wall and go down with your knees at 90 degrees. pretend your sitting in a chair. try to go as long as you can and push yourself past the pain limit...dont hurt yourself now :)    . Those exercises will greatly improve your Quadriceps (front of your thigh/leg area muscle) which are a must for kicking and jumping.
996116
calf extensions, and buy strength shoes aka jump shoes
971472
Understand that your muscles do have a limit; but that you can maximize your potential as you properly train, condition, and push yourself. \nFocus on building your calf muscles and quad muscles in your legs. These are the primary jumping muscles. \nStart small. When you choose a workout and get started, one of the most common problems is to overdo your first workout and you'll hardly be able to walk the next three days. Start small, and work your way up. It is much better in the long run. \nExercise during normal activities. You don't have to make a big deal of it. focus on using those muscles as much as possible during everyday life. Walk with a toe-heel style, instead of flat-footed. You'll notice a huge difference right away. \nDo exercises to improve jumping:\n\nMini hops: jump a little off the ground, over and over without hopping. Jump rope is great for this. \nSquats - these help to stretch and strengthen at the same time. \nCalf raises - these are a major work out. They don't seem too hard, but if done thoroughly, they can make you unable to walk for a few days. Start with just a few dozen, then as you feel capable, add more and more. It is not uncommon to do 200+ when you are in great shape. Do both feet at the same time to start, then as you are able, balance on one foot and do them with all your body weight for maximum effect. \nWalk or run on tip toes for 30 minutes. \nStand in 1 spot on tip toes for 5 minutes. \nStart stretching at least 3 times a week, working mostly on the hamstrings, quads, hip-flexors and glutes. Simply use a towel to stretch your given limb to its comfortable limit for 10 seconds, then from the same angle pull/contract against the stretch for 10 seconds, relax and go back into the stretch. You should be able to easily improve range of motion, as this type of stretch tricks the body into giving up more flexibility! Repeat this sequence again one more time at the improved range. Stretch only after your work-outs, as research indicates stretching before an event or work-out actually decreases power output. \nSuck in your stomach with a deep breath; try to imagine sucking into the spine. Hold this position for 20 seconds. repeat 4 more times. Do these 3-4 times a week to reap the performance rewards and the appearance of a slimmer waist, as the internal organs wont sag! This builds up the transverse abdominal wall. \nTry walking around on your heels without letting the ball of your foot touch the floor. This will help to strengthen the tibalis anterior (commonly referred to as dorsi-flexors). \nGet a small jogging trampoline; if not a makeshift ramp about 6ft. in length may do. Next you need a target that you jump at, like a basketball hoop. What you do is place the trampoline 1-2 strides away from the goal, run and make your last step before you plant to jump a stride off the tramp (note: you're not doing actual jumps off the mini tramp). This will overspeed your run just before the actual take-off, making your legs jump quicker as well! When done correctly, you will make a noticeably higher leap! This is what you will gain when you teach your muscles to move faster through the jump. \nLoad your body with some weight before jumping, like jumping with a medicine ball. What happens is that your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight, because you are now using more of them! \nYou can also try the "unloading jump". Grab a pair of 10lb dumbbells (or any weight), hold them at waist level, quick step up to the rim to do a rim jump (counter movement jump); at the peak of crouch just before you would take off for the rim, drop the weights and blast off. The science behind this method is that when you load the eccentric contraction with more weight than the concentric (jump), you will be able to create more force. One set of 5-10 reps with this new drill will give instant as well as
65479
Set up several sturdy wooden boxes of varying heights. Jump onto the lowest, then off, then onto the next highest, and so on, without resting in between jumps. This also works with hurdles.
705858
Just work out alot go to a gym and work on the leg muscles and arm muscles then you can jump higher and hit harder
471807
Use a weighted belt and along with a weighted jump rope.  Or use a weighted belt and regular jump rope.  ...results come fast.
948188
Basic weight lifting will help a lot.  I was a runner for years in the past, and I removed literally minutes to my times by incorporating resistance training.  Concentrate on core exercises like bench press, squats, deadlifts and dips.  Core exercises develop multiple muscle groups at once and maximize your strength training.\n\nAlso, there is a type of workout called pliametrics.  This involves moves that will increase things like vertical jump, power, and quickness.  They are things like bench jumping with a medicine ball, leaps, etc..  These exercises are geared specifically toward athletic activity.  Just do a search on pliametrics and you should be able to find websites with instructions.  Also, if you can afford it, a personal trainer can help, especially when starting out.
822387
jumpsoles worked for me... i was 5foot, 9inches, and i could dunk 2 handed. and they are cheaper than 'strength shoes'
746526
If you are not buying any equipment even a jump rope, all you can do is\n\nPUSH-UP\nLEG RAISE\nCRUNCH\nDANCING\nSQUAT\nLUNGE\nSTRETCHING\n\n...and many more\n\nBut I will recommend some resistant training using 2 books just like dumbbells\n\nWith the books as weight, you can do\n\nBicep Curl\nTricep Kickback\nShoulder Press\nLateral Raise\nFlye for your Chest (you need 2 chairs, you sit on one first, and then lie down on your shoulder on another)\n\n...and many more
928021
explosion exercises will help your vertical leap. I have heard of an exercise called boxes, the object is to find a stable elevated platform to jump up on such as the first row of bleacher seats from the floor. Be careful while doing this exercise because it is dangerous. Another option which is safer is to practice with ankle weights so your body gets used to the extra weight and then remove the weights for a game and see what happens. \nThe best way to gain hieght is to work witha trainer who can design a program to fit your body size and needs.
29396
WARMING UP\n\nBefore starting the exercises, warm up your muscles. Stretch properly, and jog around for a few minutes.\n\nIf you have a jumprope, use it. Jumping rope definitely helps your conditioning.\n\nRunning 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.\n\nJUMPING EXERCISES\n\nDeep 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.\n\nDeep 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.\n\nToe 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.\n\nToe-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.\n\nStomach 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.\n\nJumping Rope--- Jumping rope definitely helps your vertical leap. Jump rope while watching tv or something. Make it a habit.
937632
Start by standing on a box, or bleacher steps, preferably with another box or platform a few feet in front of you.  Jump off and when you land on the floor, immediately jump up again onto the box or platform.\nThis essentially "pre-loads" your calf muscles (gastrocnemius and soleus muscles).\nIt's called "plyometrics".  Easy does it at first!\nLook on the web for more plyometric exercises.\nGood luck on your future dunks!
711204
1st Weight room\n2nd Running\n3rd Cross training\n \nDo strength training such as squats and leg press and bench press etc.\nRun for distance and intervals (also do fartliks)\nFinally for some xcitemtne swim or play basketball for fun and to help balance your body
332837
It will work if you hold onto the two plastic end pieces in each hand and try swinging the rope over your head while jumping over the rope as it passes under your feet. But I can see how it will do anything for your figure if you just stand over the rope and jump over it 200 times. That's like lame and stuff, ya know? Just kidding'. Keep at it girl get that hour glass shape. As long as you get up and attempt to do some cardio you'll see some results. Try a routine of things (eg. JUMPING JAX, SQUAT THRUSTS, AEROBICS, WALKING ect.ect. ect.)