Improve strength: squat, deadlift, lunges, step-ups, calf raises
Train explosiveness: jump squats, box jumps, plyometrics (low to moderate volume)
Practice vertical jumping technique: tall posture, quick dip and drive, full arm swing
Increase ankle mobility: calf stretching, ankle dorsiflexion drills
Strengthen core and hips: planks, side planks, hip bridges, hanging knee raises
Use proper warm-up: light cardio, dynamic stretches, activation sets
Jump with intent and quality: full effort, good landing mechanics
Land safely: soft knees, controlled hips, stable feet shoulder-width
Take recovery seriously: 48+ hours between heavy jump sessions
Track progress: measure jump height or best-of-set performance weekly
Prioritize sleep and nutrition: adequate calories, protein, hydration
Reduce fatigue techniques: stop sets when jump height or form drops
Add sport-specific practice: short approach runs, takeoff timing drills
Consider coaching or video feedback to correct mechanics