Athletes in certain track and field events and in sports like basketball and volleyball would benefit from improving their vertical jump. The ability to get yourself higher in the air faster gives you an advantage over other players or competitors. Genetics plays a role in how high you can jump, but you can improve upon what you were born with. Hiring a coach or purchasing specialized equipment will help you improve, but if your training budget is zero you can increase your vertical jump for free.
Step 1
Begin a stretching routine to improve the flexibility in your hips, quadriceps, hamstrings and lower back. Improved range of motion and flexibility helps with jumping ability.
Step 2
Perform lower body strength training exercises such as squats, lunges and calf raises to strengthen your leg muscles. Use your own body weight if you do not have access to barbells, dumbbells or resistance bands.
Step 3
Increase the explosive power in your legs with plyometric exercises. Squat down and jump up with both legs, jump as high as you can on one leg or use steps or a bench to jump up and down. Launch yourself as high as possible with each jump.
Step 4
Run, swim or do some other form of aerobic training to improve your overall endurance. Improved endurance means you won't fatigue as soon and will have more energy for jumping later in games.
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