Jumping is one athletic ability that can separate you from the pack. (Ask the Experts: What Can I Do To Improve My Jumping Ability?) Develop lower-body power with the vertical jump and become explosive from the start. Practice the rhythmic sequence of the vertical jump from different starting heights. I recommend training from five starting points—face, chest, waist, knees and ankles—using light resistance.(See Athletes: Avoid These Four Lower-Body Exercises.)

Guidelines

• Emphasize the landing and progress to repeated jumps
• Begin with five jumps for height
• As strength and coordination improve, increase the number of jumps accordingly

Power Zone One (Face)

• Hold a medicine ball in front of your face throughout the series of jumps
• Using good form, squat down and explode up

Power Zone Two (Chest)

• Hold a medicine ball in front of your chest throughout the series of jumps
• Using good form, squat down and explode up

Power Zone Three (Waist)

• Hold a medicine ball in front of your waist throughout the series of jumps
• Using good form, squat down and explode up

Power Zone Four (Knees)

• Hold a medicine ball in front of your knees throughout the series of  jumps
• Using good form, squat down and explode up

Power Zone Five (Ankles)

• Hold a medicine ball at your ankles throughout the series of jumps
• Using good form, squat down and explode up