Many athletes wish to improve their jumping capability, but don’t wish to spend money on expensive programs, weights, or the non-effective special shoes. Although some of the workout programs available to provide excellent results, the same result can be achieved at home using a few easy exercises.

What you need : A jump rope, a chair, an open area to run and jump.

The Exercises

Armless Spring-Ups : Stand straight with your feet about a foot apart. Place both of your hands on your head with your elbows pointing each off to a different side. Using all the effort you have, crouch down a bit and spring into the air. Land with your knees barely bent and as fast as you can, bounce into the air once again. The key is to jump as high as you can each leap. Do 20 to 25, 3 or 4 times.

Squats : Stand with your feet shoulder distance apart. Having a look at an object above eye level and maintaining a straight back, bend at your knees as if you were going to relax in a chair. Keep your heels on the floor. Ensure that you get your quads parallel to the ground, for complete range of motion. Inhale as you descend. Stand up by extending your hips and knees until your legs are straight, and exhale on the way up. For additional results hold some dumbbells or a barbell of your choosing.

Jumping Rope : This is self-explanatory. Listening to music or watching television while jumping rope can make jumping rope more pleasant, and jumping rope can offer you fast heavy results. Try to build up the amount of repetitions each day.

Power Step-Ups : Grab a chair, ideally an old one, but not one that may break. Place one foot on the front of the chair and use only that leg to jump up in to the air, swinging your arms and shoulders to get your highest jump. Land carefully with the opposite foot on the chair and the foot you just jumped with on the ground. Do 20 or 25 repetitions, 2 or 3 sets.

Do not forget to Stretch : Stretching regularly is equally as critical as any of the exercises. Attempt to stretch your muscles at least three times per day. This can make you more flexible, and an all-round better athlete. It will also make your muscles stronger and help them heal fast after a powerful day of leaping.

For the best vertical leap training guide, check out WORKOUTS TO JUMP HIGHER or go to exercises to increase your vertical