Lower-leg Exercises That Will Make You Jump Higher

To improve your vertical jump, you'll want to improve the relative, explosive and reactive strength in your leg muscles. Relative strength is different from maximum strength in that it is a measurement of how often you can perform a movement at high intensity, instead of, for example, trying to set a record with one, maximal lift. Explosive strength is your ability to perform one, quick, powerful movement or a quick series of powerful movements, and reactive or plyometric strength is usually a two-part, up-and-down leg movement (like a slam dunk or tennis serve) that gets you off the ground, high into the air.

1-2-3 Jumps

To perform this exercise, start from a standing position, then take two large strides forward, leaping into the air with your third step. Jump for both maximum vertical height and horizontal distance. Continue this exercise with a series of jumps across a gym or down the straightaway of a standard 440-yard track. Walk back to your starting point, then repeat the drill, starting with the opposite leg. Add weight to the drill by performing it with a medicine ball, weight vest or dumbbells.

Resisted 1-2-3 Jumps

Using a resistance cord attached via a waist belt or chest harness, perform the 1-2-3 jump. If you can easily do this drill because of the length of the cord, make the drill a 1-2-3-4 jump or longer, if necessary.

Power Skipping

Similar to 1-2-3 jumps, powers skipping starts with two, large steps, but the third step is now a high knee skip. On the third step, attempt to pull your knee up as high as possible and get into the air as high as possible.

Plyo Lunges

Stand in front of a bench, bleacher or stable chair, and place your right foot on the bench behind you, with your toe on the bench, pointing downward. Bend with your left knee and push upward, pushing yourself completely off the ground, into the air, with your leg muscles, not your knee. Perform 10 to 12 reps, then switch legs.

Box Jumps

Stand with your right leg on a knee-high bench, box or stable chair, with your left leg on the floor to the side of the box. Using your right leg, push yourself up as high into the air as you can. Repeat with the left leg on the box. Alternate the exercise by standing with your floor leg behind the box, instead of to the side of it.