The Program :
1_Begin every workout by warming up your muscles and then doing extensive leg stretches. Because you'll be building muscle fibers that are used for explosive activities such as jumping, stretching is of the utmost importance.
2_ Jump rope for its excellent cardiovascular conditioning. This step should never be skipped, as it will be an important contributor to your results.
3_ Incorporate sprints into your workouts. This builds muscle, which will add to your jumping ability.
4_ Run stairs on your toes. Start by running up a flight, one step at a time. Walk down and run back up, taking two steps at a time. Repeat as many times as you can manage.
5_ Do sets of elevated jumps (see the next section).
6_ Do sets of explosive jumps (see the third section).
7_ Do sets of double jumps (see the third section).
8_ Rest your legs at least two days a week. Results will come from sustaining the exercise program, not performing it aggressively for a few weeks and then slacking off.
