Do you need an effective basketball workout to follow that will allow you to increase vertical jump performance? Plyometrics exercises help you develop the fast-twitch fibers in your leg muscles which will make you jump higher. This routine is designed to produce fast, powerful movements that will result in stronger developed muscles. When you build stronger muscles, you can add inches to your vertical jump.

When you perform plyometrics exercises you are developing the muscle fibers in your body so it is extremely important that you stretch properly before your workouts. You should work on dynamic stretches, or stretching the muscles through a range of motion or movement instead of the old-fashion static (or ‘hold-and-stretch) stretching. The static stretching of a muscle can actually make it respond less quickly and less powerfully. Training to jump higher is intense so if you don’t warm up with a dynamic stretch of your muscles, you run a higher risk of injury.

Jump rope for a few minutes or do some light jogging to really get your body warm and your blood pumping.

Run a few high-intensity wind sprints. Sprints really strengthen your leg muscles, they are a huge factor in being able to increase vertical jump heights.

Rest for a minute after you complete your sprints and then you are going to run the stairs at the stadium. When you run these stairs, really leap with full force from stair to stair and in doing so, they will help you jump higher. Also, try to keep most of your weight on your toes to really develop your calves.

Now you are going to do three sets of elevated jumps which really help to increase vertical jump levels. Stand on a low platform with your arms resting at your sides. Jump backwards and land behind your platform and immediately bounce right back up to on top of the platform again. When you land these plyometrics jumps, try to remain in complete control and land as quietly and lightly as possible. You will perform 10 elevated jumps per set.

The next set of plyometrics exercises that are designed to help you jump higher are explosive jumps. Step your right foot on top of your platform. You will explode upward, jumping as high as you can with the majority of power being focused on your right leg. When you are in midair, scissor your legs so that you land with the left foot on the platform and the right foot behind you on the ground and immediately jump up with your left leg being the focus. Try to jump higher every time, performing 10 per leg and then do 2 more sets of the same amount of repetitions.

If you want to increase vertical jump levels the double jump is also very effective. You will simply jump off the ground, being as bouncy as possible. You barely want your feet to spend anytime on the ground. Try to jump higher every time. Perform 3 sets of 10 plyometrics double jumps.

When you are learning to jump higher and engaging in strenuous workouts, you have to remember to give your body at least one day off a week for rest and recovery.

John M. Michaels is a sports performance expert in Southern California and helps basketball players improve their overal hoop skills, defensive basketball abilities and increase their vertical jump