Quick Ways to Make Me Jump Higher

Forward Lunging

The forward lunge develops the calves while improving hip flexibility, two key supporting elements in a good jump. Step forward with your left leg into the lunging stance. Bend forward and dowm to put your left elbow alongside the inside of your left foot, but keep your right knee off the ground while doing so. Hold that pose for a few seconds.

Now place your left hand on the outside of your left foot. Put your right hand down too for balance. Push your hips up towards the ceiling while lifting the toes of your left foot up towards your shin. Then stand up and stride into the next lung with your right foot forward, reversing the position.

Squat Jumping

This is the exercise that builds up your primary jumping muscles into springs. Stand with your feet apart, a little wider than shoulder-width. Squat down until your thighs are parallel to the floor. Spring out and jump upwards, fully extending your ankles, knees and hips. Be sure to land back into the same position, so you can spring out again.

Granny Toss

This exercise helps with explosiveness, but also develops supporting muscles in your back. Take a medicine ball with both hands, extend your arms to their full length and hold the ball above your thighs. Dip at the knees, and then use your legs and arms to throw the ball over and behind your head.

Romanian Deadlift

This exercise is for hamstrings and glutes, which Men's Health magazine says are often neglected in vertical leap training, despite contributing 30 percent of the overall power to the jump. Hold a dumbbell in each hand, feet shoulder-width apart and knees bent. Dip down using your hips until the dumbbells are below your knees. Then push back up to the start position. Repeat.