Vertical jumping ability can improve your performance in many sports, including basketball, volleyball and football. Fortunately, you can improve your vertical jump with regular strength-training exercises. Focus on exercises that can develop the explosive power in the quadriceps and calf muscles, the key muscles involved in vertical jumping.
Bounding
Bounding runs work well as warm-up exercises and also as jumping exercises to build explosive and reactive power. With each step, push off the ball of your foot to jump as far and high as possible. Continue performing these one-leg jumps for about 20 yards, then sprint for the same distance. Alternate bounding and sprinting for about 100 yards.
Box Jumps
Stand in front of a gym box and jump up onto it, then off it repeatedly. As soon as your feet hit the box, jump back down onto the ground. You can perform one-leg or two-leg jumping exercises using this method. To make the workout more challenging, try jumping to a low box while bending your knees only minimally, or try jumping to a much higher box. Hold small free weights or wear a weighted vest to make the exercises more difficult.
Basketball Hoop Jumps
A basketball hoop provides several useful targets for jumping practice. Try performing running or standing jumps in front of the basket in which you attempt to touch the net, the backboard or the rim. Start with two-leg jumps, then try one-leg jumps to improve the power in each individual leg.
Paused Jump Squats
Paused jump squats force you to jump against added weight from a squat position. Perform this exercise with 15 to 30 percent of the weight you can lift during a regular squat. You can use free weights, dumbbells, a medicine ball or a weighted vest. Lower your body into the squat position and hold it for several seconds before jumping up as high as you can. Perform sets of 10.
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