Strength-training exercises that focus on building explosive power can help improve your vertical jump. The ability to jump higher can make you a valuable player in volleyball, basketball, football and baseball. Perform strength-training exercises for your vertical jump two or three days a week.
Calf Raises
The calf muscles play an important role in vertical jumping. To strengthen your calf muscles, perform calf raises often. You can do these simple exercises while brushing your teeth, taking a shower or watching the morning news. Simply rise up on your toes, hold the position for several seconds, then slowly lower your heels to the ground. Repeat in sets of 20 or more. Hold free weights to make the exercises more difficult.
Paused Jump Squat
This plyometric exercise simulates jumping with added weight to develop your muscles' explosive power. Hold 15 to 30 percent of the weight you can ordinarily lift during a squat. Place your feet slightly wider than shoulder-width apart and lower your body so that your butt is level with your bent knees. Hold the squat position for three seconds, then jump as high as you can. Repeat in sets of 10. Hold the added weight across your shoulders or perform the exercise with a medicine ball or weighted vest.
Box Jumps
Perform simple one-leg or two-leg jumping exercises in front of a box at the gym. Jump up onto the box, then back onto the floor repeatedly in sets of 10. Hold a medicine ball or wear a weighted vest during the exercises to make them more difficult. As you improve your vertical leap, practice jumping up onto higher boxes.
Split Jumps
Adopt a frozen running position with one leg in front of you with the knee bent and the other behind you and straight. Jump as high as you can with your legs in this position. Repeat in sets of 10, then switch the position of your legs. This exercise can improve your balance and stability, and improve your explosive power and reactive strength.
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