If You have set such goal for Yourself, then it is fully achievable with our recommendations. Good vertical leap requires good flexibility! What to do? Do stretching- and flexibility exercises every day. Use rhythmic bends, that can be performed in series. Use them also in Your morning workout and in basic training. Repeat each exercise set 3-4 times, make sure that in each set there is 10-15 repetitions and in all there is 40-50 repetitions. Between each set take a 1-2 minute break, to relax stretched muscles and ligaments. For stronger stretching prepare Your muscles with warm-up exercises, like jogging, bouncing, jugglery or strength exercises. Increase the range of bending step by step, from one set to another. Be patient! You shouldn’t feel any pain in Your muscles after stretching. But flexibility does You no good, when You lack of strength. You need power to jump higher. That’s the reason why You have to develop Your muscular power in addition to flexibility. You don’t have to exercise that hard once the desired flexibility is achieved. For retaining flexibility some sets in the morning and some harder exercises during the basic training 2-3 times a week, will do just fine.
thank you