Vertical jumping is a challenging aspect of athletics because the primary muscle groups involved are difficult to train and improve upon significantly. Vertical jumping can also be counteracted by several different forms of exercise, such as long distance running and muscle mass-building weight training. Most vertical jump improvement work relates to playing basketball, but high jumping in track and field also requires the development of the same groups of muscles.
Step 1
Do toe raises daily. Keep your knees stationary, but work on exploding upward from your ankles. This will help develop your calf muscles, which are key to jumping higher. If your toe raises are easy and you don't think you are benefiting from them, hold weights close to your chest to increase the degree of difficulty.
Step 2
Perform Olympic lifts, such as squats and rack clean, to help develop leg and back muscles. The muscle groups used when squatting are almost identical to the muscle groups used in jumping upward from a standing position.
Step 3
Do wall sits daily. Lean your back flat against a wall and put your feet flat on the ground away from the wall. Slide your back down the wall until your thighs are parallel to the floor. Hold this position until your muscles burn, adding weight if necessary.
Step 4
Consider using specially designed training equipment, such as Power Plyos or platform jumping shoes, to help your body improve its jumping mechanics and further develop the muscles used in jumping vertically.
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