If you need to jump higher than you are now, you need to get stronger legs. The larger muscles of the legs like the quadriceps are the predominant force that will get you higher off the ground. To get those muscles stronger you have to lift heavy weights mainly with squats and dead lifts.
I am not going to give you any routines to follow, you can find that all over the web, but I will tell you what the proper form should be; you can avoid injury by following correct form and technique.
The best would be the basic squat. It will demand a lot of you to move heavy weight not only in your legs but your whole body. The act of controlling the heavy weight will bring other muscle groups into play.
Correct form for the squat is very important. Keep in mind that you should keep your weight on your heals. Try to keep your knees over your toes while moving up and down. Do not let your legs wobble inward, they must stay out and over the toes. When exercising the squat, keep the upper body erect and the chest out. Do not let your back round out during the lowering or lifting stage to avoid injury, keep good form. You should practice the exercise without any heavy weight to get used to doing the squat correctly.
The deadlift is a very underrated movement. Like the squat, this exercise will involve the whole body and will give some great benefits in strength. The deadlift is simply picking the weighted barbell off the floor, but you must use proper technique to avoid injury and get the most benefit from it. Proper foot stance is feet slightly wider than shoulders. Bar should be close to your shins and grip wide enough to clear your legs. Grip the bar more with your fingers than in your palm.
Like the squat you do not want to round the back so you avoid injury. Do not jerk the barbell up, pull it in a smooth, steady movement. Lift with your legs, act like you are trying to drive your legs through the floor. After the barbell clears the knees, you want to push your hips and chest forward and pull your shoulders back, you will lock your legs as you do this.
If you are new to these exercises, do not use too heavy of a weight until you have good technique. Proper technique is more important than just moving heavy weights. Try these to build strength in you legs and you will see great benefits as you go into your jump training routines.
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