When you begin your training start by marking your highest jump on a wall, and as you get higher mark it off over the wall above the original line, and measure the distance between them.
First, get the knots out of your legs, if you’ve had someone ever dig into your shoulder then you know what a muscle knot feels like. Use a foam roller to get rid of these muscle knots – they’re also known as trigger points, and are everywhere in the body, restricting the length of your muscle tissue, making muscles shorter and weaker. When you work on increasing your vertical jump, remember with each exercise you take move slowly, and stop on the tender spots. Work for 30 seconds before you switch legs.
You can use the roller for your calf muscles as well, put the roller under your calf and rest your other foot on the floor. Roll it from your ankle to your knee.
Also you can lie on your side with the roller used for knots and for your calves near your hip and rest your other foot on the floor. Then move the roller along your outer thigh and increase pressure by stacking your legs on top of the other.
Now you can work on the quads; lie on your stomach with the roller now placed underneath your thigh. Roll it up and down from the bottom of your hip to the top of your knee.
Everyone can jump quite high, but it’s a pity few guys actually take the time to really train their legs to jump vertically. To build up your leg muscles’ power look to the Bulgarian split squats, it will also improve balance to your legs.
To do it right, you just need to stand a couple paces away from a bench. Place your non-working leg on it. The top of your foot should be on the bench, then hold a dumbbell in both of your hands and stand erect with your chest up.
Descend until your back knee nearly touches the floor before you use the heel of your lead foot (the one that’s on the floor), then push yourself back up into a standing position. That’s one rep. Once you’ve got the knack, try doing 3 sets of 8 reps on each leg of your lower-body workout day.
The depth jump is another method to increase vertical jumps, a depth jump is performed by simply stepping off a box. Then exploding upwards immediately once your feet touch the ground. Depth jumps are good for reaction time and will help your lower muscles activate when you need air.
Other exercises to increase vertical jump include jumping rope. It’s a bit obvious really, but jumping rope really is a great way to increase your muscle strength. Jump on a hard surface with a lot of space, and as you improve skip faster. If you can’t jump rope, it’s not a problem so don’t feel bad – you can still run up and down stairs. It’s a comparable workout, and hits the same muscles.