Begin to learn the technique of jumping from a stroke with working out the locking step. This is a very important skill will come in handy when you translate the horizontal direction in the vertical kinetic energy.
Jogging leg make a step forward, then a short step flywheel. In this case, stop the centrifugal legs just turn inward and slightly behind her, expand housing. Take your hands parallel to the back. Jogging leg follow addl step-up jump out and push. At the same time help himself with his hands. Sharply brought them forward and upward. All steps must be performed at a slightly bent legs, knees should be soft spring. In the second step slightly more squat, then to push the housing as possible. Do not seek to immediately jump high, model the steps.
When you synchronize the movement of arms and legs and bring them to automatism, go on to the next exercise.
Follow the jump to move, trying to touch the hand of a landmark. This may be the top volleyball net, basketball hoop, or simply - a mark on the wall. Learn to reach a landmark turn right and left hand, as well as two hands simultaneously.
At this stage it is important to add strength to your feet. Whatever may be the perfect your technique, high jump will not, if you have weak legs.
The best exercise to develop the muscles of the lower body - it squats. If the bar for you - it's too heavy, squat only with the stamp or with dumbbells. Properly performed squats allow everything to pump the muscles involved in jumping.
In addition to strength training, always do plyometric exercises. They are the basis for all kinds of jumping. Thanks plyometrics, you can make your jump really explosive. But do these exercises untrained people should not, go to them only when squats will no longer cause you trouble.
Descend into a deep squat on his haunches. Do not round your back and do not look down. Jerks jump out as high as possible above his head and clap their hands. Hitting immediately descend into a squat and do a new jump. Keep high jump with clapping at a fast pace for 3 minutes and then take a break for 30-40 seconds and repeat.
Gradually add burdening: grab a dumbbell and jump pushes them over the head.
Another exercise on the development of jumping - it zaprygivaniya platform. Face the platform height of 40-50 cm or to a stable bench. Raise your hands up, cave in the back, then lean forward, take arms back and sit down. Very throw your arms forward and jump with both feet on the bench. Go down to the ground and repeat. Perform non-stop jumps 12-15. Gradually increase the height of the platform is necessary.
Add in its program of another exercise, reverse the previous one. Stand on the platform or stable bench. Make swing arms and gently drop to the ground immediately without stopping, jump out high up, pulling his knees to his chest. Again climb onto the platform and repeat.
If you confidently perform jumps and feel that you can transfer the increased load, try to do the last two exercises, doing push only one leg. Note that if such jumps stress on the joints and muscles is very high, so work very carefully and do not force their training.