- 1). Perform plyometric exercises. In order to increase your vertical jump, you need significant power in your legs to provide the explosiveness a vertical jump requires. Plyometric exercises involve a combination of strength, speed and power. Exercises such as jump squats and jump lunges can be done outside or in a gym. For jump squats, start with your feet shoulder-width apart. Perform a squat, and explode through the legs to jump off the ground as you rise. Land with your knees slightly bent to avoid injury. Repeat. For jump lunges, start with your feet together, jump and land in a lowered lunge position, right leg forward. Explode through the legs, switch legs in mid-air, and land in a lunge, left leg forward. Repeat by switching legs mid-air to land in a lunge with the right leg forward. Repeat. For both exercises, do 10 repetitions each in three sets.
- 2). Improve your leg strength. By performing exercises to strengthen your lower body, you will have better power and stability to improve your vertical leap. Do slower squats and lunges without resistance to boost strength. Avoid heavy lifting at this time as to not build too much muscle in the legs -- this can add extra weight that will not benefit your jump height. Perform calf raises as well to contribute to your vertical jump. Everything can be done without equipment.
- 3). Improve cardiovascular endurance. This is the key to speed and strength. While one vertical jump may not require a lot of endurance, several at a time do, which is what most sports require. By keeping your cardiovascular endurance in peak condition, you can improve your vertical jump significantly. Jumping rope is a beneficial exercise in that it utilizes your calves to explode off of the ground, similar to a vertical jump. If you do not have a jump rope, you can perform stationary, small jumps for several minutes at a time. Running outdoors for 30 to 45 minutes is another exercise to improve endurance.
- 4). Maintain flexibility. Keeping muscles agile will assist in improving your vertical jump. Always warm-up before attempting a vertical jump by performing light cardiovascular exercise and stretching your legs. This will protect you from injury as well as improve the explosiveness in your legs.
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