The Quads are located at the front part of your thigh and play an important role in jumping power. To build up quad strength, the best exercises to expose them to are squat exercises. When you do squats, make sure that your feet are planted firmly on the ground and are at least two feet apart from each other.
Keep your back straight, face forward, and your hands together in front of you. Bend your knees and lower your body towards the floor and you will feel the tension in your thighs. When you bend your knees, stop when your knees are aligned with your toes. Hold this position for 8 counts then raise your body up. This is considered one rep.
Your calves are the lower half of your legs and if you want to know how to increase vertical leaps, this is an important part to build up since it gives you that ultimate propulsion when you are in the air. The calf raises exercise is perfect to build this area. Steps are needed for this exercise as well as a railing or wall to support your body.
Stand on a step with your heels hanging off, put your hands against the wall (or railing) and raise yourself up on your toes for a few counts, then lower back to the ground. Each raising and lowering motion is one rep. You can do up to 25 reps when you start, and more as you get more experienced.
Hamstrings are another important part to toughen up. Hamstrings are located behind the knee and thigh area. To strengthen this area, sit on the ground with your legs placed straight out before you. Flex your feet, bend forward and reach your feet with your palms. Grab your feet if you are able to. It is important to keep your back straight since this will help your stretch your hamstrings out effectively.
Hold for thirty seconds and then release. You can do this several times as your body is able to endure. It is important to make your hamstrings stronger since they are the most susceptible to injury during jumps. Keeping them strong (yet flexible) will also give you the extra lift in your spring.
Now these are just some of the important muscle groups you need to focus on when learning how to increase vertical leap, other areas also involve the posterior chain and the lumber region. So know that you know about some of these muscle groups and how to increase their ability it is time to exercise and toughen these muscles.
Knowing how to increase vertical jumps also requires you to know the different parts of the body that play a role in jumping. Strengthening these parts will help you in learning how to jump higher.