Make sure to keep your shoulders lowered and your core engaged as you complete your jumps. Aim to complete 2 turns of the rope every second, or 120 turns every minute.

Perform 6-8 reps of this exercise in a set and give yourself 30 seconds of rest in between sets. Use an overhand grip to grab the barbell as you bend down; using an underhand grip will cause you to put more work on your forearms.

Your body weight will most likely be a sufficient amount of resistance for this exercise. However, for added intensity, hold dumbbells in each hand as you perform the squat. Perform 6-8 reps for each leg and aim to do 2-3 sets in total.

Calf raises are an exercise that can be done almost anywhere. Try performing then as you’re brushing your teeth in the morning or washing dishes.

Make sure you only jump vertically and not forward when performing the jump and reach. Repeat this exercise at least 10 times in a given set.

Try to do this exercise on a smooth, flat surface (e. g. , concrete) to minimize the risk of injury.

Perform 5-6 reps of this exercise in a set and perform 1-2 sets. After you’ve gotten used to this exercise, you can make it more difficult by holding dumbbells in your hands as you jump.

Do 5-8 jumps in a set and perform 1-2 sets, depending on your strength and experience. An alternative form of this exercise is called the Depth Jump, in which you begin on top of the bench or box and jump downward. Then, jump back onto the box immediately after you land. This trains your body to better use elastic energy for propelling yourself off the ground.

The running start is slightly less important for taking jump shots at a distance, although it is still marginally helpful in this circumstance. Be sure you don’t run too fast; you want to maintain control over your body before you transition from running to jumping.

Keep your body in an upright position during this lowering and don’t lean too far forward or back. Avoid putting your front foot too far in front of your body, as this will cause you to lose speed and thus lose vertical jump.

Swinging your arms behind you also has the added benefit of lowering your center of gravity still further.

Once your feet have left the ground, you’re no longer vertically accelerating, and your jump height has been predetermined.