Itâ??s been proven true that strength and speed will equal to power needed to jump higher. Build muscle in order to increase vertical leap. Of course, every program has different instructions on how many reps and sets should be done. Generally though, the resistance workout should be divided into three, first targeting shoulders and arms, second targeting the lower body and the last targeting the chest and back. Upright rows with dumbbells, shoulder presses, biceps curls and dips are for the shoulders and arms. Squats, lunges, twisting crunches and dead lifts are for the lower body and incline presses, pull-ups, flat bench presses and cable rows are for the chest and back. Each set should be done with three or four sets with six repetitions each. Aside from this, 30 minutes of Cardio should be done between the routines, on separate days or after each workout. Depending on what the program is, the exercises should be done two to three times a week. This will get the body in general shape for specialized training ahead for vertical jumping.