This workout is great for enhancing your quad muscles, hamstrings and calves, plus it is a good way to stretch your hip flexors.<\/p>\n\n\n\n

The workout starts with you standing in front of a bench or similar, and you also need dumbbells or weights you can hold in each hand. Place one foot behind you and rest it on the bench. Move your body weight on to your front leg, and then bend that leg at the knee. You then push yourself back up into the starting position. Repeat 6 times at least for each leg and try to do 2 or 3 of these each training session.<\/p>\n\n\n\n

This is similar to the previous exercise but without the weights and bench. You place one leg behind you, with it bent at the knee, and place the other in front of you, also bent at the knee. It is important that the rear knee joint is at a 90\u00b0 angle. Proceed to move your weight forward until you feel stretching in your femur region and hold in that position for a couple of seconds. Repeat these 10 times for each leg.<\/p>\n\n\n\n

These are a lot of fun, but also quite a challenge too. You need a box or platform that is about the same height as your measured best vertical jump.<\/p>\n\n\n\n

For example, if your vertical jump maximum is 20 inches make the box 18 to 20 inches high. Stand on the box and jump off it. As soon as your feet touch the floor you need to jump back onto the box right away. This should program your muscles to get used to jumping at least to this height. Repeat these 8 times and try to do 1 or 2 sets within each session.<\/p>\n\n\n\n

You’ll need some kind of weight you can hold about you for this. Stand upright with your knees slightly bent and bring the weight above your head.<\/p>\n\n\n\n

Keeping the weight above you make a lunging movement forward so that your front knee is bent and positioned directly above your foot. The next movement you take is to return to a standing position. Now repeat the lunge using the other foot in front this time. Repeat 10 times for each leg. This workout is designed to improve your stability and your balance plus it works the quads and glutes.<\/p>\n\n\n\n

This workout works the quadriceps and is also very beneficial for your hamstrings and calves. Basically, this is an exercise for building strength in those areas, while improving your balance too.<\/p>\n\n\n\n

You can use either a barbell across your shoulders or a dumbbell in each hand. With either a strong box or bench in front of you, step up using one leg and then lift your other leg up. You then step backward from the bench one foot at a time. Alternate between your right and left legs in terms of which one steps up first. Repeat these 10 reps for each leg.<\/p>\n\n\n\n

This is one that everyone should know. It builds endurance, strength, and power, which are all essential for jumping higher. Using a weight across your shoulders you slowly bend your knees so that the angles of both your hip joints and your knee joints are virtually the same. Lift yourself back to the starting position and repeat for up to 10 squats per set, and three sets per session.<\/p>\n\n\n\n