Vertical jumping is an explosive physical maneuver used in many sports activities, from basketball and soccer to ballet and Irish step dancing. You can improve the height and speed of your jumps with exercise, but be sure to protect your joints by limiting jumping exercises to no more than four times a week, and be sure to wear proper foot and ankle support and work on a safe, level surface.
Deep Knee Bends
Increasing your leg strength for vertical leaping can be done through a series of tried-and-true home or gym exercises, according to Inside Hoops, a basketball training resource. Start with deep knee bends: From a standing position, crouch by bending at the knees, keeping the back straight. Straighten up to return to starting position. When this is comfortable, progress to deep knee bend jumps, crouching low then rapidly propelling the body up into the air, working up to 30 repetitions. Toe raises can be done with or without weights held at shoulder height to add resistance: Standing normally, slowly roll up onto the toes as far as you can go, then slowly descend. Stomach crunches, done twice daily, also help increase your vertical leap by improving core strength. Finish the workout series by jumping rope, then cool down and stretch thoroughly.
Box Exercises
Trainers at the recreational sports department of the University of California at Berkeley recommend a set of reactive-based exercises to improve vertical leaping ability. These exercises require a solid, safe exercise box or step that will not collapse or tip. The box jump begins by facing the box, with your feet about 1 foot away from it. Place your feet shoulder width apart with toes pointing forward. Squat down, bringing your arms together in front of you, then leap with both feet at the same time, landing in the center of the box. Step down and repeat. Proceed to a power step-up. Standing with one leg on the box and one on the ground, leap straight into the air pushing off with the foot on the box, and land in starting position. Hold a light set of dumbbells to increase the effectiveness of either exercise.
Field Plyometrics
Plyometrics uses your body's own weight and inertia to build strength, endurance and speed. Trainer Juan Carlos Santana, writing for PerformBetter, a functional training and rehabilitation resource website, recommends a series of plyometric exercises that require a large space to move around in--a field or lawn--to improve vertical leaping ability. Start with ankle hops, keeping feet fairly close together and springing upward and forward by hopping from the feet bunny-fashion. Move upward to squat-leaps, crouching down then jumping upward and forward. Proceed to a string of forward long jumps, leaping forward as far as you can from a standing position. Increase the difficulty by turning these into tuck jumps, pulling your knees up as close as you can toward your chest as you move forward. Repeat your vertical-lift workout two to three times a week, performing each exercise as many times as you can accomplish without discomfort.
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