Your vertical jump is a valuable skill when you play high-impact sports like football, basketball, tennis and volleyball. To help improve your vertical jump, you can make your legs stronger by doing weight training exercises like squats, leg presses and lunges. Plyometric exercises can also fit nicely into the scheme of things to give you a sport-specific effect. These exercises are characterized by fast, explosive movements done in repetition. Plyometrics can help increase your power output. Wear a weighted vest for all of your exercises to help increase your resistance.
Squat Jumps
Stand with your feet shoulder-width apart and your arms by your sides to do squat jumps. Bend down into a low squat position with your thighs below parallel to the floor. Jump in the air and extend your arms above you as if you are signaling a touchdown. Land on your feet and repeat for 10 to 12 reps.
Stair Hops
Perform stair hops with a wide staircase. Stand on the ground facing the stairs with your feet together. Crouch down into a squat position and explode forward onto the steps. Land on the second step and continue to hop up every two steps until you get to the top. Jog back down and repeat three to four times.
Leaping Lunges
Stand with your right foot forward and your left foot behind you to do leaping lunges. Lower your body down so your right thigh parallels the floor and your left knee stops 1 inch away. Your right knee should be bent 90 degrees at this point. Leap up in the air and quickly exchange your foot position so your left leg is now in front. Land, leap up again and switch legs. Keep alternating each lead leg with each jump. Perform 10 to 12 reps.
Tuck Jumps
Place your arms at your sides to do tuck jumps. Stand with your feet shoulder-width apart and your knees slightly bent. Jump in the air as high as you can and tuck your knees into your chest. Land on the ground and immediately repeat for 10 to 12 reps. Do not let your heels hit the ground when you do this exercise.
Bounding
Start out with a light jog to do bounding. Get a rhythm going and leap off your right foot as high and far forward as you can. Land on your left foot and leap again. Keep alternating between your right and left foot for a set of 10 to 12 reps.
Single Leg Hops
Stand on one leg to do single leg hops. Lift your right foot off the floor and bend your left knee slightly. Hop laterally to your right, land and hop back to your left. Do a set of 10 to 12 reps and switch feet.
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