Exercises that increase your vertical jump make you better at all sports—but that's not the only reason to do them. "They also increase the amount of muscle you add to your entire body," says Martin Rooney, P.T., C.S.C.S., of the Parisi Speed School. This four-exercise sequence will help you leap higher and look bigger.
The Routine
1. Deadlift
6 to 8 reps; rest 30 seconds
2. Jump Squat
8 reps; rest 2 minutes
Repeat 1 and 2
3. Box Jump
6 to 8 reps; rest 30 seconds
4. Good Morning
8 reps; rest 2 minutes
Repeat 3 and 4
1. Barbell Deadlift
Bend at your hips and knees, and then grab a barbell using an overhand grip, your hands just beyond shoulder width. Push yourself to a standing position as you thrust your hips forward.
2. Dumbbell Jump Squat
Hold a pair of dumbbells at your sides, your palms facing each other. Lower yourself into a squat, and then jump as high as you can. Land softly, with your knees bent. Stand, then repeat.