Drills on How to Increase My Vertical Jump for Free

You don't need to buy any special equipment to increase your vertical jump. In fact, you can probably do it in your backyard with the gym shoes you already own. Plyometrics, or jump training, is a series of exercises developed in Eastern Europe that uses controlled impact and maximum power. Plyometric exercises involve stretching your muscles before contracting them. This kind of exercise strengthens your muscles and increases your vertical jump, while decreasing your chance of injury.

Things You'll Need

  • Athletic shoes
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Instructions

    • 1

      Spend five minutes warming up with cardiovascular exercise. Cardiovascular exercise, such as riding a bicycle or jogging, will warm your body temperature and increase your blood flow. Since you will be training for vertical jumping, try jumping rope for your five minutes of cardiovascular warm up.

    • 2

      Stretch all of your muscles before beginning any type of exercise. Basic stretches prevent injury and warm your muscles so that they do not pull or tear while you are exercising. Remember to stretch not only your legs, but also your back, shoulders and abdomen.

    • 3

      Begin with squats, once you are warmed up. Stand with your feet parallel to one another, shoulder width apart. Place your hands on the back of your head and keep your back perfectly straight. Lean forward slightly at the waist and bend your knees until your thighs are parallel with the floor, making sure that you never lean out over your knees and that your back stays straight. Raise your body back into a standing position. Make sure that you are performing the entire exercise slowly and that you are in control of your muscles. Repeat the exercise nine times, and do a total of three sets of ten.

    • 4

      Perform jump squats when you finish your normal squats. This exercise is performed exactly the same way as the squat you just did, but instead of raising yourself slowly, jump as high as you can. Go back into your squatting position when you land. Complete three sets of ten.

    • 5

      Complete three sets of ten lunges. For this exercise, stand with your feet together, parallel to one another. Take a big step forward with your left leg, leaving your right foot planted in its original spot. Keep your back straight and slowly lower yourself to touch the ground. Do not lean forward. Bend your knees so that your left thigh is parallel to the ground and your right knee touches the ground. As soon as your right knee touches the ground, reverse out of the position. Lift your body by straightening your legs and place your left foot back beside your right. Follow by stepping forward on the right foot and touching your left knee to the ground.

    • 6

      Follow the lunges with single-leg jumps. Begin this exercise the same way you began your lunges, lowering your body to the ground. Instead of lifting yourself slowly, jump back up, jumping as high as you can. Land with your two feet together, and perform the exercise beginning with the other foot. Complete three sets of ten repetitions of this exercise.

    • 7

      Cool down by walking, either on a treadmill or in laps, for at least five to ten minutes. You want to get your heart rate back down to normal and slow your breathing to its normal rate. Always cool down after exercise to prevent injury.