The following exercises will help you, by developing techniques for vertical jump. They are designed to improve your reactive, or reflexive, strength, which is the foundation for your techniques for vertical jump.

The first is called a reactive squat. This is a form of a rhythmic jump squat, in which you will jump higher over a full range of motion while using weight. Start in the upright squat position and pull the bar securely down across your shoulders, then go down quickly into a half-squat position. Then very quickly bounce back up, trying to jump while you do this. If you do it right, you should feel your quadriceps, hamstrings, and glutes stretch as you absorb, stabilize and react to the oncoming force created by the movement. Use weights that are around 15%-50% of your maximum squat weight. Do this 5-10 times for this set.

Then, move into the reverse hyper extension exercise. This is one of the truly best exercises for developing techniques for vertical jump. Here you will be working your hip extensors, focusing primarily on your hamstrings, glutes and spinal erectors. This will all be done in each rep. If you don't have the exercise equipment to perform this exercise with, you can use a back raise or a glute-ham machine, and just get in backwards. You would apply a load by putting a rope or chain through weights around you ankles. To start, move your legs up to parallel.

If you are doing things the right way, you should feel the muscles in your glutes and hamstrings contracting strongly. Then, allow your legs and the weights to come down quickly. About two-thirds of the way down, regather tension and come exploding back up. What this does is creat a reactive contraction in your hips extensors. Do 8-15 of these per set.

Next come the sprints. There aren't too many exercises out there that naturally work your reactive strength as well as sprints. If you want to run faster or jump higher, this exercise should become a regular part of your technique for vertical jump. But I suggest you only sprint at maximum speed only once a week. Any other day, go out, run through your warmups, then sprint at only 70% of your maximum speed. Combine these lesser day sprints with other techniques for vertical jumps. The key, though, is not to strain yourself during these lighter sessions. To increase your acceleration, do 3 to 5 sets of between 3 and 5 60-yard sprints each time. Not only will sprints help you in running faster, but they will be a very good addition to your techniques for vertical jump.

Lastly are vertical jumps. This exercise really needs no explanation, but this about it. What better way to get better at techniques for vertical jump than to practice vertical jumps themselves? In other words, practice jumping higher by actually jumping higher. The best is the "three steps then jump" technique. Use a high mark to shoot for, like a porch, or a box or crate, then take three quick steps, jump skip, then try to jump onto the mark. Another technique for vertical jump is to pick a target high up on a wall or ceiling and use the "three steps then jump" technique to run, jump up, and try to touch your chosen objective. Keep track of your progress, trying to jump higher every time you practice this. Do this three times per set.

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