Every badminton player should know how crucial jumps are to the game. With a strong vertical jump, you can unleash unstoppable attacks, jump smashes, and even be useful in defence.
Also, you might have watched some of the professional players and their jumps. The hang time of some players is quite amazing, and if you also want to improve your jump and perform like them, then yes, you are at the right place as, here in this post, we will discuss how to improve your jump.
So, let’s dive in:
Top exercises to improve your jump for badminton
Check out these interesting exercises that will help you improve your jump and will also allow you to jump higher while playing some powerful smashes and shots:
Ploymetric exercises
Plyometrics (“plyo,” for short) used to be called “jump training.” It’s a technique you can use in many different ways. Plyometric exercises, for instance, can be used to prepare for sports requiring explosive movements, such as basketball, volleyball, badminton, tennis, and more. Common polymetric exercises and workouts include running, jumping, pushups, throwing, and kicking.
You can increase your muscle power by utilizing various movement forces by performing these exercises.
Such workouts can enhance your physical performance and capacity for various tasks.
So if you enjoy high-impact activities like tennis, skiing, badminton, or basketball that require much running or leaping, this is a wonderful training approach.
Rather than this, many athletes use these exercises as part of their routines to stay active and in shape. And therefore, below, we will discuss some top polymetric exercises that will help you improve your jump:
1. Squat jumps
Squad jumping is a high-intensity plyometric exercise that targets the lower body, particularly the leg muscles. It involves explosive jumping movements to enhance power, strength, and athletic performance.
To learn more, click on the video below:
Benefits of performing squat jumps
- Build-up muscle strength.
- Helps to boost cardiovascular and aerobic fitness.
- Improves balance and mobility.
- Burns extra fat and calories.
- Strengthen your bones.
How to perform squat jumps?
- Stand with your feet shoulder-width apart, toes pointing forward, and arms at your sides.
- Lower your body into a squat position by bending your knees and hips. Keep your back straight, your chest lifted, and your core engaged. Your thighs should be parallel to the ground or slightly lower.
- Forcefully push through your legs and jump as high as possible from the squat position. Swing your arms upward for momentum.
- While in mid-air, extend your legs fully, pointing your toes downward, and keep your core tight for stability.
- As you come back down, focus on landing softly and absorbing the impact through your leg muscles. Land with your knees slightly bent, maintaining stability and balance.
- Immediately return to the squat position upon landing and repeat the explosive jump movement for the desired number of repetitions.
2. Single-leg bounds
Single-leg bounds are a plyometric exercise that focuses on developing explosive power and strength in the lower body, particularly the leg muscles. It also helps improve balance and stability.
To learn more, click on the video below:
Benefits of performing single-leg bounds
- It helps develop explosive power in the lower body.
- Improves leg strength and stability.
- It enhances your neuromuscular system’s ability to produce force quickly, improving performance in activities requiring speed and power.
- It enhances your ability to rapidly generate force and change direction, allowing you to react swiftly during sports or daily activities.
- Also, single-leg bounds are a high-intensity exercise that elevates heart rate, providing cardiovascular benefits.
How to perform single-leg bounds?
- Stand on one leg with a slight bend in the knee. Maintain an upright posture with your chest lifted and your core engaged. Keep your arms relaxed at your sides.
- Push off forcefully with your standing leg from the starting position and propel yourself forward into a bounding movement. Extend your hip, knee, and ankle to generate power.
- While in mid-air, lean forward and bring your non-standing leg up, driving your knee toward your chest. This movement is similar to running in the air.
- Land on your opposite foot, absorbing the impact through your leg muscles. Aim for a soft and controlled landing. Maintain stability and balance upon landing.
- After landing, immediately go into the next bound, pushing off forcefully with your standing leg again.
- Perform a series of bounds in a straight line or a designated area, focusing on explosive power and distance covered. Aim for a specific number of repetitions or distances before switching legs.
3. Alternating jump lunges
Alternating jump lunges are a plyometric exercise that combines the benefits of lunges with explosive jumping movements. This exercise primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core and improving cardiovascular fitness.
To learn more, click on the video below:
Benefits of performing alternating jump lunges
- The explosive nature of the exercise helps develop strength in these muscles, leading to improved overall lower body strength and muscular endurance.
- Enhance your ability to generate power and speed.
- Increases your stability and balance.
- Develops your gluteal, hamstring and quadriceps muscles.
How to perform alternating jump lunges?
- Begin by standing up straight with your feet hip-width apart and your arms relaxed at your sides.
- Step forward with your right leg, bending both knees to approximately 90 degrees. Ensure that your front knee is directly above your ankle and your back knee is slightly above the ground. Maintain an upright posture with your chest lifted and your core engaged.
- From the lunge position, explosively jump into the air, pushing through both legs. While in the air, switch the position of your legs by quickly bringing your right leg back and your left leg forward.
- As you come back down, land softly with your left leg in a forward lunge position and your right leg behind you. Ensure that your knees are bent to absorb the impact and maintain balance.
- Immediately repeat the movement, jumping up explosively again and switching the position of your legs mid-air. This time, your right leg will be forward, and your left leg will be behind you. Continue alternating the jump lunges in a fluid and controlled motion.
4. Broad jumps
The broad jump, also known as the standing long jump, is a plyometric exercise that focuses on explosive lower body power and horizontal distance. It is a simple yet effective exercise that primarily targets the leg muscles, including the quadriceps, hamstrings, glutes, and calves.
To learn more, click on the video below:
Benefits of performing broad jumps
- Develops and improve lower body power, speed, and agility.
- The broad jump targets and develops the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves.
- Enhance your neuromuscular system’s ability.
- Improves your body Control and Coordination.
How to perform broad jumps?
- Begin by standing with your feet shoulder-width apart, toes pointing forward, and arms relaxed at your sides.
- Bend your knees, hinge at the hips, and swing your arms behind you. Maintain a tall and upright posture with your chest lifted and core engaged.
- Forcefully extend your hips, knees, and ankles from the starting position to propel yourself forward. Swing your arms forward and upward for momentum as you jump.
- While in mid-air, keep your legs extended and parallel to the ground. Maintain a forward body lean to maximize horizontal distance.
- As you approach the ground, prepare for landing by flexing your hips and knees. Aim to land with both feet simultaneously and absorb the impact through your leg muscles. Try to land softly with bent knees to minimize stress on the joints.
- After landing, reset yourself into the starting position and immediately perform another broad jump, aiming to cover as much horizontal distance as possible.
Exercises using equipment
Along with performing explosive polymetric exercises and movements, developing your legs’ and glute muscles will help you improve your jump. To get you started, try these four exercises:
1. Banded squat jumps
Banded squat jumps are a variation of squat jumps that incorporate resistance bands to further challenge the lower body muscles. The addition of resistance bands provides an extra load and increases the intensity of the exercise.
To learn more, click on the video below:
Benefits of performing banded sqaut jumps
- Improves your vertical jump performance.
- Enhance joint stability and injury prevention.
- Helps to build strength and develops your lower body explosiveness.
- Developes your abdominals, glutes, hamstrings, and lower back muscles.
- Also it is beneficial for children as young as 5 and will help them develop their running and kicking abilities, balance, and agility.
How to perform banded squat jumps?
- Place a resistance band around your thighs, just above the knees. Make sure the band is secure and doesn’t slip during the exercise. Stand with your feet shoulder-width apart and your toes pointing slightly outward. Position your hands comfortably on your hips or in front of you.
- Lower your body into a squat position by bending your knees and hips. Keep your back straight, your chest lifted, and your core engaged. Push your knees against the band’s resistance, maintaining tension throughout the movement.
- Forcefully push through your legs and jump as high as possible from the squat position. As you jump, maintain the outward push against the resistance band with your knees, keeping them in line with your toes.
- In mid-air, extend your legs fully, point your toes downward, and maintain a strong, engaged core for stability.
- As you come back down, focus on landing softly and absorbing the impact through your leg muscles. Land with your knees slightly bent, maintaining stability and balance.
- Immediately return to the squat position upon landing and repeat the explosive jump movement for the desired number of repetitions.
2. Unsupported single leg-squats
Unsupported single-leg squats, also known as pistol squats, are challenging exercises that target the lower body, particularly the quadriceps, hamstrings, glutes, and core muscles. This exercise involves squatting on one leg without any support from the heel of the opposite leg.
To learn more, click on the video below:
Benefits of performing unsupported single leg-squats
- It improves your core strength.
- Helps to prevent injuries.
- Develops your speed, strength, coordination, and body balance.
- Reduce the pain of runner’s knee.
- Helps to increase flexibility.
How to perform unsupported single leg-squats?
- Stand tall with your feet shoulder-width apart, toes pointing forward, and arms extended for balance.
- Lift one leg off the ground, extending it in front of you. And it should be your working leg for the squat.
- Begin the squat by bending the knee of your supporting leg and lowering your body slowly. Keep your chest lifted, your back straight, and your core engaged. Extend your arms forward for balance as you descend.
- Lower your body as far as possible while maintaining balance and control. Aim to lower yourself until your thigh is parallel to the ground, or go as low as your flexibility allows. It’s essential to avoid excessive rounding of the lower back.
- Push through your supporting leg’s heel and engage your quadriceps and glutes to rise to the starting position. Keep your core tight and maintain control throughout the movement.
- Perform the desired repetitions on one leg before switching to the other.
3. Box jumps
Box jumps are a plyometric exercise that works your lower body’s glutes, quadriceps, hamstrings, and calves. To perform this exercise, you must jump vertically up to a box or other raised surface to perform a box leap. It helps improve your strength training workout if done correctly.
To learn more, click on the video below:
Benefits of performing box-jumps
- Develops your glutes, hamstring, quadriceps, and calves muscles.
- Enhances your power and strength.
- Boost your cardiovascular and aerobic fitness.
- Helps to burn the extra calories and fat.
- Also it helps in strengthening your bones.
How to perform box-jumps?
- Place a sturdy box or platform in front of you. Choose a height that challenges you but is still within your capabilities. Start with a lower height and gradually increase it as you become more proficient.
- Stand with your feet shoulder-width apart, toes pointing forward, and arms relaxed at your sides. Maintain an upright posture with your chest lifted and your core engaged.
- Lower your body into a squat position by bending your knees and hips. Keep your back straight, your chest lifted, and your core engaged. Swing your arms back behind you for momentum.
- Expand your hips, knees, and ankles from the squat position to propel yourself upward. Swing your arms forward and upward to generate momentum and assist with the jump.
- Aim to land softly and quietly on top of the box, ensuring both feet are fully on the surface. Land with your knees slightly bent to absorb the impact and maintain balance. Avoid landing with your knees locked or in an unstable position.
- Carefully step down from the box, one foot at a time, ensuring stability and control. You can either step down or jump down, depending on your comfort level and the height of the box. If jumping down, make sure the landing surface is appropriate and safe for impact.
- Reset yourself into the starting position and immediately perform another box jump. Aim to maintain a fluid and controlled rhythm throughout the exercise.
4. Single leg box jump
Single-leg box jumps are a challenging variation of box jumps, specifically targeting one leg at a time, enhancing unilateral leg strength, power, and stability. This exercise requires coordination, balance, and explosive power.
To learn more, click on the video below:
Benefits of performing single leg box jump
- Improves your speed, agility, balance and performance.
- Build explosive power.
- Improves your vertical jump.
- Keep you fit and in shape.
- Boost your coordination and focus level.
- Helps to prevent injuries.
- Improves flexibility.
How to perform single leg box jump?
- Place a sturdy box or platform in front of you. Choose a height that challenges you but is still within your capabilities. Start with a lower height and gradually increase it as you become more proficient. Ensure the box is secure and provides a stable landing surface.
- Stand on one leg with the other lifted slightly off the ground. Maintain an upright posture; chest lifted and the core engaged. Position your arms comfortably, either extended in front of you or bent at the elbows.
- Lower your body into a squat position on the supporting leg by bending your knee and hip. Keep your back straight, your chest lifted, and your core engaged. Swing your arms back behind you for momentum.
- From the squat position, explosively extend your hip, knee, and ankle of the supporting leg to propel yourself upward. Immediately swing your arms forward and upward for added momentum and power.
- Aim to land softly and quietly on top of the box with your supporting leg, ensuring it is fully on the surface. Maintain balance and stability upon landing, with your knee slightly bent to absorb the impact. Avoid landing with your knee locked or in an unstable position.
- Carefully step down from the box, one foot at a time, ensuring stability and control. You can either step down or jump down, depending on your comfort level and the height of the box. If jumping down, make sure the landing surface is appropriate and safe for impact.
- Reset yourself into the starting position on the same leg and immediately perform another single-leg box jump. Aim to maintain a fluid and controlled rhythm throughout the exercise.
- Once you have completed the desired number of repetitions on one leg, switch to the other leg and repeat the exercise.
Final Words
So, these were some of the best exercises that will help you improve your jump, balance, speed, and agility. But you need to practice these exercises regularly, and you will start noticing some beneficial outcomes on the court after two weeks of performing these vertical jump exercises.
Also, your badminton leap will get more explosive over time, and your offensive, particularly your jump smashes, will improve.
And in case you face any problems or have any questions going through your mind, feel free to ask us or pin them in the comment section below.