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If you need to improve your jumping ability in a short amount of time, you'll want to focus on training your muscles rather than building them.
Calculate your current jump height by jumping as high as you can against a wall and marking the wall with a piece of chalk or other marker. Explosive strength exercises include box squats, which have you sitting on a box or bench with weight on your shoulders, then standing straight up.
For depth jumps, stand on a box or other stable platform about equal to your current vertical jump. Check with your health-care provider before beginning an exercise program for the first time or if you have been away from fitness programs for a while, or if you have any chronic health issues.
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Instead of focusing on heavy weight lifting, you'll need workouts that focus on explosive power and reactive power exercises. You can also videotape yourself, placing the camera on the floor, with markings or some other reference point on or near the wall and your feet. Explosive strength is your ability to make a powerful muscle contraction in one direction, such as a sprinter moving out of the starting blocks during a race.
One-leg split-squat jumps have you standing behind a box or bleacher row and placing one foot up. Reactive strength is your ability to coordinate two muscles or muscle groups to create a quick or powerful movement. These exercises are performed with lighter weights or no weights, and simulate jumping with powerful movements in one direction, or up-and-down movements.

During video playback, stop the picture at the peak of your jump to measure your leap that way. Bending your knees downward prior to jumping up to dunk a basketball is an example of reactive power. Reactive jump squats have you using 15 to 30 percent of your maximum weight and performing repeated standing squats in a rhythmic fashion. For paused jump squats, use 15 to 30 percent of your maximum weight and perform standing squats by going down, waiting three seconds, then jumping upward as high as you can.

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