The human body is extremely well designed for walking and running, and the legs have some of the largest and most powerful muscles of the body, yet the capability of vertical jumping could be developed and improved over time with proper exercises and training.
Jumping up is a very essential ability in numerous sports and to produce this skill it is crucial to first know how the legs function, and how other parts of the body should also be properly trained so as to achieve higher jumps each time. It is not only reliant on producing the leg muscles stronger, but of working out them to create the optimal features to achieve this specific job. For example, a weight lifter might have extremely strong leg muscles, but his specific physical conditioning and training makes him not fit to jump quite high. If you need to learn how you can jump higher, first you need to know the basic principles.
Legs naturally should endure a lot of compression pressure, after all they are the support beams that support the body, but this pressure is mostly supported by the bone structure of the leg. The leg muscles perform a variety of functions, from using minute adjustments to keep balance in any situation (stand on one leg and sense the muscles working to maintain you upright), to walking, running, standing up, jumping, and so on. These muscles lengthen and contract to do these acts. And the extension part of their function is what pursuits us the most for vertical jumping (although the shrinkage part is also significant, as usually these muscles work in pairs, one contracts while the other muscle extends).
The more significant muscles for leaping are not just in the legs, lower back and abdominal muscles also perform a crucial part. So, going from the bottom up, the essential muscle groups to concentrate on for vertical jumping are: calf, hamstrings (posterior thigh muscles), quadriceps (front of the thigh muscles), gluteus (gluteal muscles), lower back, and stomach muscles.
It is very important to put special attention to these muscle groups, and not simply to ensure they are more powerful, but to also make sure they are more elastic and able to rest quickly after a quick move, like a jump. Stretching is a form of exercise that is often overlooked by people who think that just by doing squats and leg presses they can develop muscles that will assist them to jump higher.
Obviously there are more muscle groups in the upper body and extremities who play the second role in jumping, and this also should be exercised but to a minimal degree. An overall body growth program is important to keep an excellent balance.
Mass distribution of the body can be a more or less important aspect, depending on the requirements of the jumper. For sports or actions that don’t require a lot upper body power focus should be placed on developing jumping skills nearly exclusively, like a high jumper, who attempts to decrease as much as possible his body weight while acquiring a large amount of jumping pressure and mobility.
There are also sports that require a very strong upper body, like basketball, which require a quite strong body overall, while developing superb jumping skills.
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