When you jump, multiple movement patterns take place with your lower body. Hip flexion and extension, knee flexion and extension and plantar flexion are examples. You don't have to memorize these anatomical terms to increase your leaping ability, but you do need to strengthen the muscles that cause these movements. These include the glutes, quadriceps, hamstrings and calves.
Squat
This is a compound exercise, which means it works more than one muscle at a time. The glutes, quads and hamstrings all get worked with squats. To do these, stand with your feet slightly wider than shoulder width, lower yourself down until your thighs are parallel the floor and stand back up. To increase the intensity, turn this into a plyometric exercise. Plyometrics are done explosively, and they simulate sport-specific activities. To do squat jumps, lower yourself into a squat, and jump in the air as high as possible. By doing this variation, you will also work your calves.
Lunges
These fall into the same category as squats, being that they work the glutes, quads and hamstrings all at once. The biggest difference is in your foot position. To do these, position your feet in a staggered stance. Lower yourself down by bending your knees, and stand back up. For a more intense variation, leap in the air with every rep. Either do a set of reps with each leg forward, or switch your legs in the air and do them in an alternating fashion. With all of these variations, keep your core tight, back straight and do not let your knees go past your toes.
Frog Jumps
These are progressions to squat jumps that help increase the height and distance of your jumps. While standing with your feet slightly wider than shoulder width, lower yourself into a squat, then jump as high and as far forward as you can. As soon as you land, lower yourself back down and repeat. When you lower yourself down with these, move your arms behind your body; reach up high in the air when you leap.
Tuck Jumps
Tuck jumps work your glutes, quads, hamstrings, calves and abs at the same time. Stand with your feet slightly wider than shoulder width, and cross your arms in front of your chest or extend them out in front of your body. Slowly lower yourself into a slight squat and jump as high as possible. When you jump, quickly pull your knees into your chest. Land and repeat immediately.
Bicycle Kicks
These primarily target your abdominal muscles. Strong abs will help you generate more force when you are jumping, and they will also help support your spine. While lying on your back with your legs lifted, knees bent and shins parallel to the floor, lift your shoulders and position your hands by your ears. Steadily move your opposite elbow and knee toward each other while extending the other leg out straight. Move back and forth in a twisting motion.
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