Take one or two preliminary steps. Even if you're going to jump straight up into the air, this helps because it does not send a horizontal jump, adding a couple of lateral steps into your jumping routine can help you put some extra hop in your step. The energy developed in those steps can help generate additional upward lift that can put an extra inch or two into a vertical leap.[1]
A vertical jump is highest off two feet. Use the power of both your legs to push off the ground, even if you're taking a few steps before you hop.
How to long-jump
Practice your sprints. Long-jumping is a lot more like sprinting than it is like high-jumping. If you want to develop the distance of your jumps, you need to work on your speed. Practice wind-sprints, long distance running, and working on your short bursts of speed. Good long jumpers are fast runners.
How to increase your jumps
Get stronger. Technique and conditioning are the two most important parts of jumping. You must first know how to move your body correctly in order to achieve the motion. It is then necessary to train your muscles and joints to withstand the exertion you put on them as well as allowing them to assist you in jumps of greater distance. That means strength training, aerobic exercise, and flexibility.
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