While some jumping talent may be innate, the majority of people can increase their vertical leap by building strength in the leg muscles and training with plyometrics. Strength training will give you more power in your jump, and plyometrics will train your muscles to move explosively, which is a skill that you need in order to jump higher.
Box Jumps
Box jumps work on improving the movement needed to jump higher, and they also build explosive strength in the leg muscles. Start with a 12-inch box and gradually increase the height to 30 inches as you become more comfortable. You don't necessarily need a box, you can also use a step or bench for the exercise. Stand in front of your box or step with your feet about hip-distance apart. Contract your abdominal muscles and jump up on the step or box, landing with both feet at the same time. Straighten up through your hips and then jump back down to your starting position, landing with both feet at the same time.
Squats
Squats are an effective exercise for building total leg strength as they target the quadriceps, hamstrings, gluteals and calf muscles. They can be performed with or without weights. To perform a squat, stand with your feet shoulder-width apart and parallel. Bend your knees, bringing your hips back and down as if your are sitting down into a chair. Squat down until your thighs are parallel with the floor and then press back up to your starting position. To perform this exercise with free weights, hold the weights at shoulder height and rest the weights on top of the shoulder with your elbows bent and your arms close to your body.
Lateral Jumps
Lateral jumps are easy to perform anywhere and build muscle endurance for high-jumping. Put a 12-inch piece of tape vertically on the floor beneath you. Stand to one side of the tape and jump up landing with both feet at the same time on the other side of the tape. Now jump back to the other side. Focus on lifting your knees higher and higher with each jump. Jump as many times in a row as possible to build muscle endurance.
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