To improve your vertical jump, perform explosive and reactive power exercises, rather than limit-strength exercises. Limit-strength work builds muscles, while explosive and reactive drills train high-twitch muscle fibers in sport-specific movements. Train using a variety of weighted and nonweighted jumps to increase your vertical leap.
Squats
A box squat is a classic example of an explosive strength exercise, where you make one powerful move in a single direction. Sit on a box or bench with barbells on your shoulders. Stand straight up. Perform this drill two to five times. Experiment without weights to find a sitting position that won't cause you to hurt your back. For paused jump squats, start from a standing position, lower yourself, hold for three seconds and jump up. Keep your back straight as you lower yourself and use 15 percent to 30 percent of your maximum weight, since you'll be bending and jumping. Do five to 10 reps per set.
Box Jumps
Box jumps are another traditional exercise for improving jumping. Stand in front of a box, bench or the first row of a bleacher and jump onto it with both feet. Start with a box height about even with your knees, then increase the height as you progress. Do a variation of this drill, starting with one leg on the box, using your raised leg to push you up. Do three to eight reps per set.
Reactive Squats
Reactive, or plyometric, drills have you coordinate two movements together, such as the down-and-up movement used for a slam dunk in basketball or a spike in volleyball. Like paused jump squats, you start from a standing position with weights on your shoulders, bend down and then jump straight up. Don't go down as far as you did with paused jump squats, don't pause and perform 10 reps at a faster pace than with the paused squats. Perform three reps per set.
Depth Jumps
Stand on a box or bench, jump off, then bend and jump upward as high as you can as soon as your feet touch the floor. Keep your feet in contact with the floor for as little time as possible. Repeat 10 times.
Run and Jump
With this exercise, you'll take two large strides, then jump as high as you can and as far forward as you can on the third step. Continue this pattern across the length of a gym or the straightaway of a track. Walk back to your starting line, then start again, taking the first step with your other foot.
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