From In-Portal Developers Guide

If you want to be noticed on the court one of your goals needs to be turning a mediocre vertical lap into something that you can be proud of. One of the things that you need to do is avoid allowing your training to get too predictable. Most of the time a person will stumble across a couple of exercises they enjoy doing and allow all of the rest of the workout to fall away. All this does is slow down your progress. By including a variety into your training you help your body find a wider range of performance. Take a look at the following training suggestions to increase your vertical leap and you'll see what we mean.

The first thing we want to look at is improving your quadricep muscles. These are located at the front of your thighs. Some of you may not be able to afford weights or a gym membership, so you can do this instead.

For as long as possible, pretend to sit in an imaginary chair. If you have never tried that, then you will be surprised at how hard it is. You should keep your knees right above your feet and not deviate if at all possible. If you need to keep your balance, hold your arms out to your sides. This is actually very difficult to do, especially if you keep your thighs parallel with the floor. See if you can do 30 seconds on your first try, and odds are that you cannot.

It's possible to break up the physics of jumping and then decide whether you want to work on them all at once or in individual pieces. Jumping involves power and there are some things that will influence that power. It is possible to raise the speed with which you jump, get off the ground etc with some power. That involves a rapid twitch muscle response and you can train for that with some distinct exercises. Then there is the basic strength in your legs including all the major muscle groups in your legs. Then you just need to make an effort to raise and improve the range over which you are able to exert the power that you have worked to build. Improving upon a single area can make a major difference and improving all of them is even better for you.

The next thing you need to consider is the range of movement within your calf muscles. They're critical to being able to leap high. Stretching out your calf muscles is one way you can do this. It is important that you stretch your entire body, yet what we need to focus on here are your Achilles tendons and your calves. Do not bounce when you are stretching. This can cause injuries like you can't believe. Stretching can be done by simply leaning up against the wall, while standing, and pushing back into the wall itself. Never stretch too much where you feel uncomfortable. It is important that your Achilles tendon and calves are never strained.

In conclusion, you now have three ways that you can improve your vertical leaping exponentially. Although these will work for you, you can do other things to get better improvements. But if you really want to improve, it doesn't matter what you know - it matters what you do. You have to put forth a serious effort and it takes many hours of hard work and training.

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