If you want to improve your performance in baseball, basketball, football or tennis, improve your vertical leap. Include exercises that develop functional strength and explosive power into your workout regimen. Squats and other heavy lifts build strength while plyometric exercises require you to absorb the impact from landing and explode back up as quickly as possible.
Squat Jumps
Find an area where you have plenty of space before beginning your plyometric exercises. Stand with your feet shoulder width apart and lean forward with your upper body. Keep your back straight and your arms out to your sides with the elbows bent at a 90-degree angle. Bend your knees and drop down until your thighs are parallel to the ground. Use your arms to thrust your body as high up as possible. Land with your weight evenly distributed between both feet.
Box Jumps
When you are ready to move on to a more challenging plyometric movement, set up a sturdy box or bench in front of you. With your feet slightly wider than hip width apart, bend your knees and lower your body until your thighs are almost parallel to the floor. Drive your legs into the floor forcefully and jump onto the box, landing with your weight balanced on both feet. Step down from the box and return to the starting position before jumping again. If you are training in a gym with a hard surface, lay out several exercise mats in front of the box in case you miss your jump and fall back onto the floor.
Squats
Set a barbell on a squat rack slightly lower than shoulder height. Stand under the bar and use your hands to steady it, but the weight should be resting on your shoulders instead of supported by your arms. You can also squat with dumbbells, but it may become difficult to find heavy enough weights as you get stronger. Step back to clear the bar from the squat rack's pegs. Stand with your feet shoulder width apart and your back straight. Squat down until your thighs are parallel to the floor and your knees are directly over your toes. Return to the starting position by standing up and pushing your heels into the ground. If you have back problems or do not have access to free weights, use the leg press machine as an alternative to squats.
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