Increase your vertical jump with plyometrics safely from physical therapist
According to the British Journal of Medicine…
3. Squat jump
Perform this squat jump with your hands behind your head. Bend and squat down for a 1/4 squat and jump up – Perform 10 x, 2 sets, every other day for 6 to 8 weeks. You will not jump very high but that is ok- you are stressing muscles that will help you tremendously! 5 out of 5 stars on this exercise for vertical jump. You are strengthening the gluteus maximus, hamstrings, quads, and calf muscles primarily with all of these exercises.
It takes 6 to 8 weeks for muscles to grow. They need overload. They break down and build up with satellite cells. It is a complicated process physiologically. By you overloading the muscles as seen above you can increase your vertical jump. Even before 6 weeks you can see an improvement in your jumping because the muscles are getting synced up better with the brain and spinal cord. It is called neuromuscular re-education.