• #1. Train to improve your strength.

  Often times, one of the main issues for improving an athlete's ability to jump is that the athlete is weak, and in need of strength. A lot of force is required to move the body explosively, either vertically or horizontally, in a jump. Jumping requires substantial power. It requires enough power to overcome the weight (mass) of the athlete against gravity to propel upwards or forward. Strength is a component of power, and so is speed. Just getting stronger without adding in other training elements (see #6 plyos), or without training the body to produce force (strength) in a rapid manner will fizzle out after seeing some immediate gains. Keep getting stronger, if this an area you need to improve.

• #2. Train to improve your body composition

  This one relates to improving your strength. If you are a heavier athlete, you will need to increase your strength more to overcome your mass. Athlete's who jump the highest or farthest tend to have a higher relative strength, which is basically how strong they are in relation to their body weight or body mass.

  Some sports, where weigh ins are required, have athletes cutting weight and working to maintain strength to improve their relative strength and power. It's also possible to keep getting stronger for the mass that you have and that will also improve your relative strength. Either way, your muscle mass is part of your body composition, and under proper guidance, this can be tracked, monitored, and adjusted to optimize speed and power.

• #3. Train to learn specific jumping and landing techniques (especially if you are testing)

  Just like any specific skill, it is important to learn how to do it safely and most effectively (efficiently). If you are testing for a combine or to get baseline and periodic measurements, learning how to properly do the test and execute the skill are important and beneficial to get better results.

  In order to be a better sprinter, we suggest sprinting more frequently (at least 2 times/week). Similarly, if you want to be a better jumper, we suggest doing it more often. Get on a plan and stick with it.

• #4. Train Single Leg Movements

  Training double leg movements and exercises are beneficial for adding strength, and so are single leg movements. There are a lot of training plans that underutilize single leg movements and their ability to transfer to more explosive single leg sports skills.

  To get better at jumping off 1 leg, train jumping off 1 leg. Improve your single leg strength and balance and see your results go up.

• #5. Train stability and stiffness from the hip down to the foot

  While you are training your single leg exercises, focus on better balance and stability and don't be afraid to load it up. The more stable your lower body is when it needs to provide stability through the jumping movements, the better and more efficient your jumps will be. Condition these muscles so that you remain stable and balanced throughout your games or competitions, especially if a lot of jumping is required in your sport.

  Stiffness, in this case, is similar to what is being trained for sprinting speed. You want to train the foot and ankle to be strong to limit lost energy when running and jumping are combined in your sport.

• #6. Train with Plyometrics, from simple to advanced

  Plyometrics in the USA has become known as simply jump training. More scientifically, it means an entire method of training to elicit a specific 'power' training effect, but, hey, let's just not go into that and keep it simple here. Simple plyometrics can be jumping rope quickly, on 2 feet or on 1. Line hops or line jumps are also simple.

  Always start simple, but train the body to produce force rapidly. As you progress, you can add in hurdles, boxes, steps, benches, bands, etc. More advanced methods, like contrast training (and variations of this, ie. French Contrast) are employed in the weight room, where you would perform a heavy lift, then immediately follow it with a light or non weighted similar exercise that is a jump. (You can do band assisted jumps, too, but that's another conversation...trying to keep it simple here).

  This training will help you take your new strength and be able to generate it more quickly.

• #7. Train your body (legs) to absorb force (decelerate)

  Staying in line with the plyometrics, and single leg exercises, it is crucial for the body to absorb force correctly to become more efficient, utilize the elasticity of the body, and to increase safety for the athlete.

  A high number of non-contact knee injuries occur during the deceleration phase of a movement, which signals inefficient or improper force absorption. If you can absorb force quickly (think, decelerate and stop quickly), then your ability to reproduce force quickly is increased.

  And, the greater force you can absorb quickly, the more kinetic energy you can release in the opposite direction (whew--sounds like we're getting into some physics, so I'm gonna stop here!).

And, the most important thing in all of this is...find a certified, professional, and experienced strength and conditioning coach to help you integrate all of these ways, specific to what you need, so you can get the best results and play your best games ever.