Simple Exercises That Will Make You Jump Higher

Vertical jumping requires you to have a strong, flexible core, and proper body alignment, especially in the pelvis, where most of the strength and stability comes from. According to Vern Gambetta, director of Gambetta Sports Training Systems in Sarasota, Florida, you must use every part of your body to generate power and maintain balance, and your hips and abdominals work like a coiled spring to absorb shock as you jump and land.

Deep Squat Sequence

In his book "Athletic Body in Balance," Gray Cook outlines a deep squat sequence, which can increase your hip and spine mobility and stability. You will need a two-foot half-round foam roller and a yoga block. This exercise sets the foundation and posture necessary for a vertical jump.
In the first exercise, place your feet together on top of the foam roller. Raise your arms above your head and bend over to touch your toes. Hold the position for one deep breath and return to start position. Repeat eight to 10 times in a fluid motion.
Next, place your heels on top of the foam roll, and perform the movement pattern as in the previous exercise. The weight shift that you feel helps you increase your mobility and stability of your spine and hips. Repeat eight to 10 times.
Place a yoga block in front of you, and stand on the foam roll with your feet shoulder width apart. Raise your arms up, and bend forward to touch the block. While keeping your hands on the block, lower your buttocks down into a squat. Your arms should be inside of your knees, and keep your spine tall and your chest up. Hold the position for three to four deep breaths. Raise your arms up, brace your trunk, and stand back up without leaning forward or hunching. Repeat the pattern five to eight times.
Once you get better at this, remove the heel support.

Box Jumps and Landing

Box jumps help you maintain the posture and produce power at the same time. Use two or three plyo boxes of different heights. Start with a two-foot box, and progress to a three-foot box.
When you jump onto the box, and when you jump off and land on the ground, your feet and knees should point forward, and your spine should be in a neutral position. Land gently, and squat to absorb the shock. Generate more strength by swinging your arms when you jump. Do three or four sets of eight to 10 jumps.

Split Jump

Start with one leg in front of the other, and point both feet forward. Bend your legs and hips and swing your arms up as you jump. Land in the same position; do three sets of 10 jumps on each side. If it's tougher to jump on one side of your body than the other, do an extra set on that side.