While jumping higher makes for a better performance on the basketball court, exercises that work toward a higher vertical simultaneously build and tone the muscles of the calves, thighs and glutes. Perform other multi-purpose workouts -- such as jumping rope and doing crunches -- throughout the day to increase your overall vertical potential. Always warm up before a jumping-focused workout, and stay hydrated throughout.
Deep Knee Bends
Bend at the knees from a standing position, keeping your back completely straight and crouching as low as possible. Do so slowly and steadily. With an equally smooth motion, rise back up. This exercise requires a lot of repetitions for maximum effectiveness. Start with 15 reps and gradually work your way up to 20 or 30 reps per set. Over time, deep knee bends build the calf and thighs muscles needed for jumping high. When you're comfortable with deep knee bends, try a deep knee bend jump by jumping upward as high as you can during the upward motion of a deep knee bend. As soon as you land, launch yourself into a jump once again.
Toe Raises
With a slow and steady motion, raise onto the tips of your toes from a standing position. Hold for just a moment and lower back down, focusing on slow and steady motion. Do toe raises in sets of 30 to 50 to build your calves for a higher jump. At an intermediate level, hold 5 to 10-lb. weights when doing toe raises -- start with less weight and build up gradually.
Low Squat Ankle Jump
Basketball players use the low squat ankle jump workout to increase their vertical. Begin from a low squatted position resting on your toes. Bounce up and down on the balls of your feet; never straighten your legs, but get them as close to your chest as you can. Use force when you bounce, but keep a constant rhythm and make sure all your weight focuses on your toes. Increase the number of reps each set and squat as low as you can to build muscle in your legs.
Power Skipping
You'll need plenty of space and a flat surface -- such as a basketball court -- to do a power skipping workout. Power skipping uses a motion much like regular skipping, but the motions are exaggerated and strengthened. From one end of the court, push off forcefully with your back leg, raising the leg's knee as close to your chest as possible. Just as in regular skipping, rotate the leg you push off with as you make your way down the court or track. Focus on pushing off with as much strength as you can to attain maximum air time.
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