The key to improving your vertical jump is to increase the number of fast-twitch muscles fibers in your legs. Fast-twitch fibers can be worked with plyometrics, which are exercises that stretch the muscles prior to contracting them in an explosive movement. According to the American Council on Exercise, stretching a muscle first causes a myotactic reflex, a sort of rubber band effect that increases the contraction of the muscle and provides more power. Plyometric exercises that cause this reflex can be performed at home with minimal equipment.
Toe Raises
Step 1
Stand with your feet shoulder-width apart in front of an elevated surface. Place the balls of your feet on the raised surface with your heels hanging over the edge.
Step 2
Contract your calf muscles to quickly lift your body onto your toes as high as you can.
Step 3
Lower your heels to below the surface of the platform to complete one rep. Do two sets of 10 to 12 repetitions. Hold dumbbells as you perform the exercise for increased resistance.
Jump Squats
Step 1
Stand with your feet shoulder-width apart and bend the knees until your thighs are parallel to the floor and you can touch the floor with your fingertips.
Step 2
Jump into the air explosively with your hands reaching for the ceiling.
Step 3
Land softly on the balls of your feet. Bend the knees to lower into another squat. Repeat the action for five sets of 12 reps.
Box Squats
Step 1
Stand with your feet shoulder-width apart as you face an elevated platform, step or box that is 1 to 2 feet higher than the floor. Jump onto the box and land on the balls of your feet.
Step 2
Jump backward off the box to land on the balls of your feet on the floor. Keep your knees flexible. Do two sets of 12 jumps.
Step 3
Increase the difficulty by raising the height of the box or platform, or by holding dumbbells. Vary the exercise by jumping to land on one foot instead of both.
Tips and Warnings
- Box jumps can put up to seven times your body weight on your joints so perform the jumps on a supportive or padded surface. Check the height of your ceiling before performing any jumps to ensure you have plenty of clearance.
- To avoid injury to the joint, land so your knee bends forward, not side to side.
Things You'll Need
- Step, box or raised platform
- Dumbbells, optional
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