Jumping Exercises
There are a number of exercises that greatly benefit the muscle groups used to jump vertically. Jumping rope is one of the most common and beneficial methods, working out your calves and ankles extensively. Other exercises you can do with repetition to build muscle include toe raises to lift the heel off the ground while standing, deep knee bends while keeping your back straight, jumping up out of those deep knee bends to simulate the jumping motion, and toe raises while holding weights in your hands or close to your upper body.
Strength Training
Lifting weights is essential to developing your vertical jump muscles and getting farther off the ground. Ideal exercises train the muscle groups frequently used when jumping, including the calves, thighs, buttocks, back and core muscles. Lifts you can perform to work out these areas of your body include squats, toe press, leg press, rack clean, hammer press, dumbbells and barbell curls. You should be lifting three to four times a week, allowing for a day of rest between each workout.
Practice with Weights
Sometimes athletes use weight vests to practice jumping with additional weight added to their body. Weighting systems such as weight vests or ankle weights can hold you down closer to the ground and test the muscles going through the jumping motion. When you remove the weights, you will feel lighter, and your muscles will find that using the same force without additional weight will get you higher into the air.
Get a Running Start
It isn't always allowed, particularly if you are undergoing a standardized test for vertical leap. But if you are active and trying to reach your maximum height, there's no sense in starting from a standing position; get a running start, then bend your knees at the point you want to jump and shift your forward momentum upward.
