The knee is the most common reason for visiting an orthopedic surgeon. According to the American Academy of Orthopaedic Surgeons, nearly 19.4 million Americans made doctor's appointments for knee-related ailments in 2003. Physical therapy is commonly prescribed to help strengthen and improve knee function. Many of these same exercises are beneficial in helping to improve your vertical leap.
Butterfly
A butterfly exercise is beneficial in strengthening your quadriceps, which can help reduce the occurrence of knee pain. Strong quadriceps -- thigh muscles -- are also important in your ability to jump higher. Sit with your back straight and your knees bent. Position the bottoms of your feet together and drop your knees in the direction of the floor. Gently press down on your thighs using your elbows. You should feel a stretch in your thigh muscles. Hold this position for a count of 15 seconds. Relax and repeat 10 times.
Toe Raises
Toe raises help strengthen your calf muscles. Strong calf muscles are important in supporting your knee as well as in increasing your vertical leap. Stand with your back straight and your feet positioned shoulder-width apart. You can stand near the back of a chair or countertop for balance. Slowly rise off your heels and the soles of your feet so that you are standing on your toes. Hold this position for a few seconds. Avoid rocking back and forth as you hold the toes raise. Complete this exercise in three sets of 10 repetitions.
Jump Rope
Jumping rope is beneficial in increasing the strength of your lower legs, knees and thighs. Jumping rope can help increase your stamina and leg strength. This is necessary to increase your vertical leap as well as in supporting your knees. Try jumping rope for 15 minutes once a day. Never participate in jump rope with a knee injury unless instructed to by a doctor or physical therapist.
Knee Bends
Knee bends can help strengthen your knees and your thigh and calf muscles. Stand straight with your legs positioned shoulder-width apart. Slowly bend at your knees while keeping your back in a straight position. Bend down as far as you comfortably can. This exercise should never be completed to the point where you are experiencing knee pain. Complete this exercise 15 times. As your stamina increases, increase the amount of repetitions you complete to 20, 30 and then on to 40 or more.
Hamstring Stretch
Strong hamstring muscles are important in preventing knee injuries as well as in increasing your ability to jump. Lie on your back with one of your legs fully extended -- your heel should be touching the ground with your toes facing toward the ceiling. Bend your opposite knee -- the leg to be stretched -- at a 90-degree angle. Slowly extend your leg so that the ball of your foot is pointing toward the ceiling. You should feel a stretch in the back of your thigh. Hold this position for a count of five seconds. Relax and repeat 10 times for each leg.
