These are the main muscle's that you use when you are using your legs and your upper body also when you are trying to get a better vertical for any reason you have. These are some exercises I do to increase my vertical my coach has me on her personal vertical schedule she made her self when when she was younger and played volleyball herself she had to do them herself and she told me that she could dunk. So I decided try it and I'm enjoying it so much so far and it's been working. But it only works if you do the exercise. They are difficult work outs and different some of the exercise I've never seen before they are very interesting. Before you do starting doing any kind of work out always have a warm up to warm up the muscles that your going to use and work on. I would for legs stretch and then grab a skipping rope start out easy nice and slow just to get those muscle to work. If you don't warm them up there could be lot's of problems like an injury you could tear a muscle or pull a muscle and it could be very dangerous for that players/ person because they could be out for very long time which wouldn't be good for that player or the team for multiply reasons.
Vertical training
What muscles do you use when you jump?
Hip Extension
Hip extension is the action performed when you stand up from sitting in a chair. Hip extension occurs at the beginning of the jumping phase, before your feet leave the ground. Muscles involved in hip extension are the gluteus maximus, semitendinosus, semimembranosus, the long head of the biceps femoris, and the adductor magnus. All of these muscles are located in the upper leg or gluteal area.
Knee Extension
Knee extension is the movement of straightening the leg at the knee joint. Knee extension occurs almost simultaneously with hip extension in a vertical jump. One muscle is involved in knee extension: the quadriceps femoris. This muscle can be broken down into four separate muscles of the anterior thigh: Rectus femoris, vastus lateralis, vastus intermedius, and vastus medialis. These four muscles work together to perform knee extension.
Ankle Plantar flexion
Ankle plantarflexion is also known as "pointing your toes." This is the final movement the lower leg performs before leaving the ground during a jump. The primary muscles involved are the gastrocnemius and soleus, or the large muscles in the calf.
Shoulder Abduction and Flexion
Vertical jumps may be performed with or without arm movements. If arm movement is used, it's typically performed as a final upward reach while in the air. This movement involves two types of motion in the shoulder: abduction and flexion. Muscles involved in shoulder abduction are the deltoid, supraspinatus, and pectoralis major.
1. Glute Bridge
A great way to engage the glutes and hamstrings is the Glute Bridge. Squeeze your glutes tight and dig your heels into the ground. Notice how your hamstrings are activated. Focus on what it feels like to squeeze those glutes as you come up into the bridge.
2. Squat
This is an important functional movement jumping exercise. For starters don’t use weights in this exercise. Just your body weight will do for now. We’re not doing a high volume, we just want to focus on activating certain muscle groups. Focus on sticking your butt outward as you come down. As you come up, pay attention to what it feels like to really squeeze those glutes.
3. Lunge
Step forward on one foot and drop the other knee towards the ground. Focus on not letting the advancing knee come over your toe. Your posture should be erect. Make sure your shoulders are directly over your hips and not leaning forward. As you get stronger you may use dumbells for added resistance.
Experiment with varying the length of your step forward. A shorter step forward activates the quad of the back knee. This is called a Shallow Lunge. A longer step forward activates more of the glute and hamstrings. This is called a Wide Lunge.
You may consider this: The world’s greatest leapers build upon these 3 key exercises. They use a combination of strength and plyometrics in a stacked approach. Known as power plyometrics, and one of the best examples is in the special report …
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