Whether you want to improve your vertical jump to spike a volleyball or are hoping to improve your basketball skills, there are several exercise you can perform at home to learn to jump higher. Perform these at-home workouts two to three times a week, allowing yourself at least one day off between workouts to give your muscles time to recover.
Jump Rope
Perform different types of jumps to break the monotony of jumping rope. Jump with both feet, alternating feet and one foot at a time. In some workouts, concentrate on jumping as high as you can, while other days, concentrate on jumping as fast as you can.
Single-Leg Power Step-Up
Stand with a box or bench positioned in front of you, feet shoulder-width apart. Place one foot on the box. Lower your body so you are in a lunging position. Jump up, using your arms for momentum, and straightening the leg that was on the box. Land and lower yourself back into the lunge position. Perform eight to 15 repetitions, then switch legs.
Drop Vertical Jump
Stand on a box or bench. Jump down off of the box and immediately jump straight up in the air. To make this exercise even more beneficial at improving the vertical jump, position the box so it is in front of some type of overhead goal, such as a basketball hoop or tape mark on a wall. Concentrate on touching the goal when you leap straight up. Again, aim to perform eight to 15 reps of the exercise.
Box Jump
Stand with a box positioned in front of you, with your feet shoulder-width apart. Lower into a squat position, and, swinging your arms to increase momentum, jump up, landing squarely on the box. Keep your knees slightly bent, and try to land on the balls of your feet. Step down and repeat eight to 15 times.
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