#7 BUILDING STRENGTH WITH WEIGHTS
Lifting heavy will not do anything to make you jump higher. Lifting lighter weights for more repetitions is a better way to build the type of explosive strength that huge verticals require.
This article has some exercise suggestions, to which many coaches would add the trap-bar deadlift. If you don’t have a trap bar, dumbbells make a decent substitute.
When weight training, don’t forget to work on building arm strength. There is no need to go crazy and build massive biceps. The goal is to improve the arm swing, so kettlebell swings are a great exercise in this regard. The arm swing and hip flexors work together to raise the center of gravity, initiating the jump sequence.
#8 SHOULD PLYOMETRICS PLAY A ROLE?
The question of using plyometric training to increase vertical leaps is contentious. The training, which involves repetitive movements such as box jumps at maximum force and brief intervals is certainly an effective exercise. But, studies show that it alone does not improve leaping ability in trained athletes.
The anecdotal evidence of it working is possibly due to the building of a proper leaping sequence in untrained athletes. You should weigh the risk of injury with plyometric training versus the possible benefits to your existing skill level.
#9 BUILDING CORE STRENGTH
The hip flexors have a hard job to do, but it becomes harder when they must work to stabilize the spine. In people who have weak cores or abdominals, the hips tend toward the same anterior tilt as they do when the hip flexors are tight.
The compound leg lifts in weight training heavily recruit the core muscles for stability, but adding a core routine will get those abs in six-pack form faster.
#10 DIET AND NUTRITION
It’s simple physics: The heavier an object is, the more force is required to lift it. The final piece of the puzzle is to maintain a proper weight-to-muscle-mass ratio.
Eating a healthy diet while getting enough calories to maintain muscle mass is tricky, but it is the best way to drop extra weight while getting stronger.