How to Increase High Pop: 8 Steps (with Photos) - tips

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Don't jump step-by-step over a rope, like you're jogging in place. Instead, keep your ankles moving together while dancing both feet at the same time.
Over time you should gradually increase your jumping speed. Initially, you should slowly spin the rope, moving a small distance between jumps to maintain balance. When you're ready you can spin the rope faster and skip forward for balance.
If you cannot jump rope, try running up and down stairs. It is the same exercise and affects many similar muscle groups.

Do squats. Doing squat properly will make you feel like your entire lower body is active, as well as stretch the central muscles around your back and abdomen. Here are a few exercises, organized by increasing intensity:

Basic squat. Feet hip width apart and heels flat on the ground. Slowly lower yourself as low as possible by bending your knees, keeping your back and neck straight. Raise the body back to the original position. Start with 3 sets of 10 reps each.
Do squats with weights. Feet hip width apart and place a set of dumbbells between your legs (start with 2kg dumbbells. If you are too heavy, lose 1kg; if you are too light, increase it to 3 or 4 kg). Lowering yourself is like a basic squat, but pick up the dumbbells with your hands when you reach the lowest position. When lifting out of the squat position, stand completely upright with your arms raised straight up to the ceiling. When lowering back into the squat position, lower your arms so that your body returns to the original squat position, place the dumbbells between your feet and bend your arms. Start with 3 sets of 5 reps each.
Jump out of the squat. Feet hip-width apart and lower as far as possible. Instead of slowly lifting your body back, jump out of the squat position and try to rotate your body 180 degrees. After the jump your body will fall back down and re-enter a different squat position - don't try to land in an upright position. Repeat and change direction while jumping (eg first turn to the right, then back to the left and so on). Start with 3 sets of 5 reps each.

Build calf muscles. There are plenty of calf development exercises, but here's a typical one:

Stand on the edge of the curb or stairs so that the top of the foot (just below the toes) is on the step, but not on the heel.
Slowly lift yourself up a few centimeters by standing on your toes. All of your body weight will be supported by the top of the soles, at which point you can feel a pull in your calves.
Slowly lower yourself back to the starting position. Practice slow is the way this exercise works - you won't get the same results by jumping up and down quickly. If necessary, you can time; for example, each lifting and lowering should last 6 seconds. Count the seconds as you go.
Repeat this exercise as many times as possible. Aim for 20 reps at first.

Start with weights (optional). Sign up for a gym that can help you roll and lift your legs with the commercial weightlifting equipment. Set weights as high as possible without injury, try 4-5 reps. Repeat when you feel you can.

Note that installing heavy weights with few lifts gives best results for central nervous system development but with less focus on muscle growth. If you want to gain more muscle, then you need to work with moderate weights and average number of lifts (6-12 reps).

Use the hand for the momentum. Start with the arms on the sides, bent at the elbows. When you dance, raise your arms above your head.

Practice dancing. Every few days you try to turn a few high to check your progress. However, you should not consider high jump as the main practice; Practicing high jumps regularly will not yield as good as the above exercises. If possible, ask a friend to measure your jump altitude to keep track of progress.

Visualize the jump. It's still not clear if this visualization improves efficiency, but it doesn't hurt if you give it a try. After the workout is done, while the muscles are still hot, close your eyes and visualize a perfect high kick. Imagine you are bouncing off the floor and hanging yourself in the air when you reach maximum height before falling. advertisement

Advice

Research carefully before buying any program that claims to improve high jumping abilities. Some of them are scams.
Don't underestimate the central muscle. This is important because the majority of athletes with less central muscle focus are usually weak. This area was found to be key to sports success, as well as in sprinting and high jump in general. To have strong central muscles, you should do abs exercises every day.
Nutrition is especially important when it comes to improving high jumping abilities. You need a lot of protein and carbohydrates for energy prior to training. This ensures that the muscles have plenty of time to absorb and recover before the next workout.
Always stretch before a workout. Proper muscle stretching should take at least 5 minutes.
Plyometric set. These exercises allow you to transfer the gained strength (from weight training) to the floor by improving neural muscle function between your brain and muscles. Some of the most common exercises are ankle bouncing, box jump, rope jump, board jump, and squat combo. You can easily find these exercises online. To get the most benefit, don't do more than 75-100 reps. If the exercise is too difficult, only do 10-20 reps.
Failure to warm up before exercising can lead to cramps.
Visit online forums to read what people around the world share their benefits / experiences with.

Warning

Do not try too hard. If you feel like an exercise is too much for you, you must stop immediately. Allow your body to rest and recover from your injury, before reassessing your exercise method.
Be cautious with information found online. Learn before exercising to avoid dislocations or sprains. Check out the independent rating websites, athlete insights and feedbacks.