Thanks :)
Do squat exercises with barbell and free weights. Do heavy lifts with a partners for spotting. That will build muscle in your legs. Do them deep to the ankles, not wimpy, like at 90'degrees, that is only half your available muscles. So deep, heavy squats.
If you do them right, walking the next day should hurt like hell until your body gets used to it.
Then, train box jumps. Look them up online. Stand in one place, free squat and jump to a measured level box. Do a lot of them. Until you can barely stand up.
Repeat process. Your vertical will be increased like you wouldn't believe.
I would also suggest practicing on a trampoline. I know it sounds wacky, but learning the mechanics of the 'jump' on a trampoline will help, it also strengthens your smaller muscles and tendons.
Remember to stretch.
Lots of squats, calf exercises, and vertical jumping (repetition).
Work on your squats to make your legs and knees stronger. Run a couple of miles a week (10 for me).
I use this program for my vertical jump training, This is useful and great program for me.You can read more in http://bit.ly/1iu5bPV
Honestly workout your butt muscles.
