Plyometrics – There are over a hundred different plyometrics that can be done numerous different ways to improve vertical and lateral jumping. I am sure all of you have done one kind or another. These are extremely good for helping to increase vertical jump, footwork, as well as balance and coordination. You may want to begin by working on the plyometrics that you already know .

Bleachers – This can be done at a local area high school or college stadium on their bleachers or stairs. Be sure that the stairs are stable before you begin. The five best exercises are as follows:

a) Sprint from bottom to top landing on every other step then jog back down hitting every step. Repeat three times unless stairway is very short then move to five repetitions

b) Hop with both feet together without missing a step. Eliminate the
double steps on one stair. Hop directly from one step to the next then jog
back down once you reach the top. Repeat this exercise twice. If the
stairway is short try three or four reps.

c) Left foot only. Same exercise as B, except only hop on your left foot.
Always jog back down. Repeat this exercise twice. Again eliminate the
double steps per stair.

d) Right foot only. Same as C, except only use the right foot.

e) Hop with both feet together skipping every other step. This one is
much more difficult, but as you leg strength increases you should be able to do it successfully without any stutter steps.

Squats – (age appropriate only) This can be done in a local area or high school gym. If you have never lifted weights before, be sure to get some guidance/assistance by the gym staff.  Make sure to always have a spotter and start with a reasonable amount of weight and work your way up. This is a very good exercise for your jumping strength, but can be dangerous if you or someone else doesn’t know what you are doing.

Thes activities below should all be programmed for the proper resistance (weight), repetitions and recovery time between sets by a fitness professional for your specific development level, age and mass.

Shoulder Shrug - Shoulder width stance. Knees are slightly bent and low back is in pelvic neutral. The palms face towards the athlete and thumbs around the bar. Arms are straight and elbows are pointing out. Raise the bar in a slow and controlled motion attempting to get the shoulder summit to touch the ear. Slowly lower the bar again in a controlled manner. Do not allow the low back to leave pelvic neutral or allow the upper back to round.

Upright Row - This activity can be done with either a dumbbell or a barbell. If you use a barbell, the bar is evenly loaded and locking collars are utilized. Shoulder width stance is utilized. Knees are slightly bent and low back is in pelvic neutral. The palms face towards the athlete and thumbs around the bar with the elbows pointed outwards. Pull the bar in a slow and controlled motion from straight arms until the bar touches the collarbone. At top position, the elbows are higher than the shoulders. Slowly lower the bar again in a controlled manner. Do not allow the low back to leave pelvic neutral or allow the upper back to round. Allow the arms to straighten fully when lowering the bar

Three Way Heel Raises - Stand on a raised and stable surface - like a lifting platform. Place the balls of both feet near the edge of the raised surface. Stance is hip-width. Equal repetitions should be performed with the toes pointing straight, pointing in and pointing out. Heel are raised in a rapid but controlled motion as high as possible. Hold momentarily controlled before lowering. Use a full range of motion, allowing the heels to drop below the height of the raised surface.

Lunge - This activity can be done with a barbell or dumbbells. If you use a barbell, the bar is evenly loaded and both sides are locked with collars. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. Bar is centered on the upper back (on top of the trapezius) below the seventh cervical vertebrae to assure a straight torso. Feet are placed beside each other, approximately hip width apart. Shoulder blades are pulled together and chest is held up and out. Lead foot takes one long step forward. Lead knee position should be directly over the foot at its lowest position, keeping the knee over the ankle for greater stress on the hip extensors. With too short of a step, the knee is past the toes and a large force is placed on the knee extensors. Descend slowly until the front quadriceps is parallel to the floor. Trailing knee should not touch the floor. Back leg stays as straight as possible. Push off with the lead leg, utilizing several short steps if necessary to return to the starting position. Alternate lead legs until the exercise is completed. Can also be done by stepping diagonally at a 45º angle depending on your program

Dead Lift - During the entire lift, keep the spine and pelvis in Pelvic Neutral position. Place the hands in one overhand (pronated) and one under (supinated) grip. The knees and hips are bent so that the spine is perpendicular to the ground. The starting position should look like a baseball catcher coming out of a stance. Feet remain flat on the ground at all times with the head forward throughout the motion. Begin to lift the bar by contracting the gluteals, tucking the hips and lifting with the legs. Come to a standing position by slightly arching your spine backwards. If the resistance is correct, your perceived arching backwards will actually bring your spine into a straightened position. The descent is a repeat but opposite performance of the ascent remembering to assure that the legs do the work.

High Pull / Drop Catch - This pull can be very effective for vertical leap development. In a well marked, dry power clean area, load the bar evenly loaded and use locking collars. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. Shins are very close to the bar or lightly touching. Feet are slightly rotated out, shoulder width stance. Shoulder blades are pulled together and chest is held up and out. Trapezius muscles relaxed. Arms straight with elbows pointed to the sides. Knees are inside arms with the low back is in pelvic neutral and straight, head is facing forward. Shoulders are over or slightly ahead of bar. Inhale before the bar leaves the ground to ensure a tight torso. Smooth; slow easy pull off of the floor. Extend the knees, ankles, toes and hips. Hips and shoulders rise at the same rate. Bar rises in a straight line and not around legs and remains as close to the body as possible throughout the action. Arms stay straight and shoulders remain back. Shoulders remain over or slightly in front of bar. Head facing forward or slightly down. The bar is pulled explosively as the legs extend completely in a jumping action. Shrug the trapezius to continue to move the elevated bar. Continue upward pull by pulling with the arms. Keep elbows high, moving up and out, elbows over the wrist. Pull the elbows as high as possible. Lower the bar with a controlled “fall” from the high position to a catch at mid-thigh using the legs and hips to slow the bar’s. Bend at the knees and hips, squat down bringing the bar to the floor. Keep the low back in pelvic neutral and spine straight.

Hang Clean - Well marked, dry power clean area preferably on an elevated and padded Olympic platform. This activity can be done with either dumbbells or a barbell. If you use a barbell, load he bar evenly loaded and use locking collars. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. Shins are very close to the bar or lightly touching. Feet are slightly rotated out, shoulder width stance. Shoulder blades are pulled together and chest is held up and out. Trapezius muscles relaxed. Arms straight with elbows pointed to the sides. Knees are inside arms, the low back is in pelvic neutral and straight and the head is facing forward. Shoulders are over or slightly ahead of bar. Inhale before the bar leaves the ground to ensure a tight torso. Smooth, slow easy pull off of the floor. The athlete dips to the hang position by bending forward at the waist so the shoulders are slightly in front of the bar while the back remains flat. The legs are flexed slightly, arms held straight. The head is facing forward and the feet are flat. The bar is pulled explosively as the legs extend completely in a jumping action. The bar remains as close to the body as possible throughout the action. Shrug the trapezius to continue to move the elevated bar. Continue upward pull by pulling with the arms. Keep elbows high, moving up and out, elbows over the wrist.