Depending on your physical condition, you can improve your vertical leap by doing one, several or all of the things next below. Consistency is also important, if you stop training, or performing any physical activities that require you to jump/sprint, your vertical leap will decrease to some measure.
There are many “vertical jump programs” to improve a person’s vertical leap in basketball. I believe many of these vertical leap programs actually work and many of them incorporate similar exercises. My recommendation is to choose one program that looks legitimate and stick with the program.
Most of the programs will have exercises such as skipping, high knees, carioca, box jumps, jumping with rope, squats, jumping over cones (or some object) repeatedly, and jumping vertically while reaching. Some programs use weights and medicine balls for resistance. You might want to look up the term “plyometrics”, because that term is used by sports doctors to describe the exercises I mentioned. Plyometrics is one of many powerful ways to make you jump higher. Plyometrics is a type of training that uses explosive movements to develop muscle strength, which is the ability of muscles to produce large amounts of force quickly.
Below are some types of Plyometric exercises:
1. Bounding (bouncing yourself)
Jump forward and back with both legs from standing position repeatedly. Do it as quickly as possible and try to get two important points: high jump and long jump.
2. Lateral Cone Hop
Jump over the funnel or similar objects like road signs. Do it sideways from right to left and vice versa. Accelerate the jump motion and hold for as long as possible in the air.
3. Box Jump
Jump over the ladder or beam with a height of about 70 cm. Do spontaneous jump as high as possible. Be careful, make sure you landing as safely as possible.
Do skipping workout, but this time in a different way. Raising your knee as high as possible when jumping and taking forward, aka moving forward.
5. Squat Lunges
Do exercises to strengthen your leg muscles in the following way, for beginners are advised without carrying the load and for the next exercise use the load. This exercise aims to gain ½ of your own body weight. Do a standing position, step your foot forward as wide as possible, bend your knees to a 90 degree angle.
6. Step –Up
Make a jump with your left and right legs alternately as quickly as possible through beam with a height of about 12 inches. For beginners, do it without carrying a load. Your ultimate goal is to exercise with loads weighing ½ your body weight.
7. Rim Jumps
Jump as high as possible reach the basketball hoop or other targets. Take a leap back as fast as you can when landing.
For those who are interested carrying this exercise, there are some important things you need to know. This exercise has a high enough risk of injury due to the amount of energy used during the exercise.
So, this exercise should only carried by those who are fit (have good body strength, balance, coordination, and body flexibility) and with guidance from an expert instructor.
For those under 13 years old or those who can only squats of less than 1.5 times their body weight, choose plyometrics exercise with mild intensity. Likewise with those who weigh over 240 pounds (108.9kg). In addition, this exercise should not carried on a hard surface, such as a cemented floor. You should do this exercise on carpet, mattress, or grass.