Stretches

• Stretching is fundamental in jumping, as a limber muscle will function better and allow it to be worked to its fullest capacity. Increasing the range of motion in the hip and ankle joints will improve jumping ability. Stretches should be performed during the warm-up phase of a workout, for about 45 to 60 seconds each, and should include the following:
  Hamstring group: While standing with your knees slightly bent, reach your hands toward the ground achieving the maximum stretch.
  Quadracep group: While standing, bend your right leg and lift the heel toward the buttocks, holding your foot with your right hand. Repeat with the left side.
  Hips: While lying on your back, bend and lift your right knee to your chest and pull it toward your left shoulder with your left hand. Repeat on the left leg.
  Calves and achilles: Stand facing a wall. Place both hands on the wall and move your feet 2 to 3 feet from the wall, press both heels to the ground with the knees straight and then slowly bend the knees while keeping the heels firmly grounded.
  
  

Strength Training

• Olympic-style lifts are essential in any program designed to increase jumping ability. They require proper instruction and should be supervised by a certified professional in your initial sessions. These exercises are designed to increase the power in your muscles and work through proper ranges of motion. Begin all lifts with a minimal amount of weight to avoid injury.
  
  Power clean: Stand at an Olympic bar with your feet about shoulder-width apart. Squat down and grasp the bar with an overhand grip, with your hands slightly wider than shoulder width. Start to lift the weight with your legs while maintaining a straight back held firmly by your core; keep the shoulders over the bar and keep the bar close the the body as it clears the knees. Once the bar clears the knees, slightly re-bend the knees and jump vertically into the lift raising the bar to the shoulders, dropping the elbows under the bar and catching the bar on the shoulders. Return the bar to the starting position.
  
  Dead lift: Stand at an Olympic bar with your feet about shoulder-width apart. Squat down and grasp the bar with an overhand grip, with your hands slightly wider than shoulder width. With your knees slightly bent and your back flat and held tightly by your core muscles, lift the weight straight up to the thighs. Return the weight to the floor.
  
  Front squat: Standing with the Olympic bar held evenly on the deltoids and along the collarbone, squat down with a flat back until you reach a 90-degree angle in the hip, keeping the head up and eyes forward. Return to a standing position.
  
  Toe raises: Use either a block or a toe-raise machine. Drop the heels below the toes so the ankle gets maximum dorsi-flexion; then raise the heels as high above the toes as possible achieving maximum plantar-flexion.
  
  

Plyometrics

• Plyometric exercise refers to activities that allow muscle to achieve maximum force in a short amount of time. As jumping is technically a plyometric exercise in itself, it should be incorporated into your training program. Any jumping program should be designed to mimic the event or sport in which you compete. Plyometric exercises should be performed on a soft surface, such as grass, as it causes less stress on the joints and can soften a fall. The following are some basic plyometric drills that anyone can perform.
  
  Standing jumps: While in a standing position, squat down to the ground and touch it with both hands. Then jump as high as possible. Return to the ground and repeat.
  
  Single leg bounding: Bound forward on one leg for 10 to 15 repetitions. Repeat with your opposite leg.
  
  Single and double leg hops: Hop over small cones or objects repeatedly with both legs and then on each single leg. Try this 10 to 15 times to begin.
  
  

Check With a Professional

• Before beginning any physical training, always check with a physician. If you require further information, check with a certified fitness professional or sports coach.