With dedication and commitment, the following list of exercises and techniques will help you to increase your vertical jump:
1) The Warm Up -5 to 10 mins
Like most sports, one of the most important elements to your jump higher training is your warm up. You must warm up and stretch your muscles in preparation for your workout.
Muscles can only achieve maximum performance when all of their blood vessels are dilated, stimulating sufficient blood flow. At rest, muscles only utilize 15-20 % of blood flow – this can increase to 70%, or more, after only 10 minutes of activity. Remember to stretch not only your specific muscles for jump higher workout, but all muscle groups to some extent as this will help to prevent any damage or tearing.
Vary your warm up routine to include static stretching at the start & dynamic stretching to finish. Use stretching exercises such as side lunges, side & upwards stretches, calf stretches, spine curve, lying leg cross over, standing quads, hamstrings etc.
2) Bends – 8 – 10 reps +
From a standing position, keeping your back straight, slowly bend your knees to crouch down & then slowly stand back up again. Initally aim to do 8-10 repetitions, increasing to 15 + overtime.
3) Forward Lunges 10+ reps
Keep your back straight, move one foot forward, bending your knee to achieve (if possible) a 90 degree angle. Repeat this exercise with both legs. A minimum of 10 repetitions for each leg, increasing the number of reps as your muscles strengthen.
4) Toe Raises (with & without weights) 30+ reps
Stand up straight. Raise your body weight upwards onto your toes, taking care to keep your posture. Hold for a few seconds and then slowly lower back down. Repeat 30 times.
Repeat this exercise with your hands by your sides, each holding an even weight (if you don’t have dumb bells, improvise by using a tin of food in each, or a even bottle of wine !). Increase the volume of weight as you progress.
5) Squats 8-10 reps+
Shoulder width stance (or just slightly wider), with feet / toes pointing forward. Push your hips back & down (to ensure that your knees do not end up going over your toes). Keep your weight evenly distributed between the ball & heel of your foot. If necessary hold your hands together out in front of you to help with your balance.
(Note that the big difference between the bends & the squat is the position of your back. In the squat, you back will typically move from vertical to a 45 degree angle)
6) Elevated Split Squat Jumps 10 + reps (each leg)
This very short video quickly demonstrates how to do these:
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