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Your ability to play sports such as basketball, soccer, and volleyball is improved when you can jump higher. Vertical jumps are one way to achieve a higher jump, while strengthening your lower body. To perform a vertical jump, stand with your knees bent and arms at your sides, then jump as high as you can while reaching your arms up toward the ceiling. Do 1-3 sets of 12 jumps, and follow this routine in place of your regular leg workout twice a week.*
In addition to strengthening your lower body, this workout will also help you gain flexibility and a higher vertical leap. Be sure to incorporate stretching before and after your workout, and try squats and calf raises for additional ways to strengthen your lower body.
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*http://www.healthqas.org/general-health/exercises-to-increase-vertical-jump/
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