One of the most effective exercise regimens for increasing your vertical jump at home is called plyometric training. Plyometrics is a type of training that uses fast, quick and powerful movements to build speed, power and fast-twitch response. A 2006 study published in the "Journal of Sports Science and Medicine" says that plyometric training improves agility, power and best of all, muscle explosiveness.
Squat Jumps
This exercise simulates the actual motion of jumping; it requires no special equipment. Begin by placing your feet shoulder-width apart, with knees slightly bent and arms flexed at 90-degree angles. Explode straight up while swinging your arms up for maximum height. Extend your ankles so your feet point toward the floor; this is for full plantar flexion, which is important for proper technique. Land and return to the starting position; rest for about two seconds before doing the next repetition. Perform 10 to 20 repetitions per set or until exhaustion.
Lateral Single-leg Box Jumps
Increase the power in each individual leg using this exercise. It requires the use of a 12- to 24-inch sturdy box or a step-aerobic step that will handle the force of jumping on it. Stand on the side of the box and place your left leg on top of it. Explode off the box using only your left leg to apply the force, and land on the opposite side of the box with your right leg on top of the box and left leg on the floor this time. It may take some practice to perfect this difficult but effective exercise.
Lateral Jumps
This exercise again uses a stair-step or box, but this time you will not be putting any weight on it. Start on either side of the box with your feet close together and arms/back slightly bent forward in a "ready" position. Lift both knees while jumping laterally over the box to the other side. Land in the starting position and immediately do the same thing back to the other side. Don't sink into a squat position; keep this movement quick to help build fast-twitch muscle fibers.
Jump Rope
Jumping rope helps increase your vertical jump in two ways: burns calories and increases strength/quickness in your calf muscles. Jumping rope at a fast pace for just 30 minutes can burn more than 450 calories, according to "Glamour." As you lose weight, you will be able to jump higher because you have less weight to get off the ground. You'll also feel your calves getting a great workout. Be sure to stretch them after your workout and allow at least a day of rest in between each exercise session. Rest is key to building muscle, so don't neglect it.
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