Hi, my name is Holly Del Rosso, and this is how to improve your vertical jump without weights. Without weights you can do this exercise anywhere. You don't need a gym membership and it's going to strengthen your entire body focusing on your quads and your glutes. To improve our vertical jump we're going to start with a body weight squat to calf raise. So you're going to put your hands on your hips, you're going to go down in to your squat and you're going to come up to calf raise. These are the key muscles that we're going to be using in our vertical jump. So we want to make sure that we can target them and we're not jumping. Really make sure that we're sitting back on our heels, making sure that your knees are not going over your toes. You want to make sure your knees are in a safe position. Core is strong, shoulders are back. For our next variations exercise we're going to perform a squat jump. So you're going to lean back on your heels, sit back like you're sitting in a chair, go down in to your squat and jump up. No weights are needed for this exercise. Making sure that your knee doesn't go over your toe. You want it between your heel and your toe. For best results, I want you guys to do this three sets of ten reps two to three times per week.