The ability to jump high is important for many sports, including basketball, track and field, soccer, and tennis. But high-jumping doesn't come naturally for most people, and so targeted exercises are a necessary part of building that skill. The best way to build power for your vertical leap is to combine leg-strengthening exercises like squats with explosive exercises like box jumps and jump squats.
Squats
Squats are an important exercise for building total-leg strength. Squats can be performed anywhere, with weight or without. To perform a squat stand with your feet parallel and shoulder-distance apart. Bend the knees, sending your hips out behind you as if your are sitting down in a chair. Your knees should stay over your feet and your back should stay straight, with your torso upright and your chest open across the shoulders. Lower down until your thighs are parallel to the ground and then press back up to your starting position. If you are using free weights, hold them at shoulder height, resting on top of the shoulders.
Jump Squats
Jump squats are a dynamic strength- and power-building exercise that can be performed anywhere, with weight or without. Perform a regular squat, but as you rise up from the squat, explode up out of the legs jumping into the air. Land with bent knees and lower back down into another squat.
Box Jumps
Box jumps help you slowly increase the height of your jumps, while strengthening the legs and improving muscle endurance. You don't necessarily need a box for this exercise--a step or low bench will work well, too. Stand in front of the step or box with your feet shoulder-width apart and parallel. Bend your knees and then jump up onto the 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. Make sure your whole foot lands on the box and try to hold the landing for a moment before jumping back down. Focus on lifting your knees higher and higher in your jump rather than lifting your upper body. Gradually increase the height of the step or box as you become stronger.
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