Volleyball and basketball are just around the corner, and if there's one thing that can raise your game, it's your UPs! We're talking about jumping higher and increasing your vertical leap. Knee injuries can sideline you from play and even the season if you are not smart about training and proper form, so this juice on jumping is made specifically for female athletes like you.

So how do we increase our "hops"? Start with a pair of shoes that give your feet good support. Plan a jump training regimen two to three times a week so you build in rest time.

Warm up properly.
A three- to five-minute easy jog will be helpful, followed by a comfortable stretching program for your hips, back, thighs and calf muscles. Stretch, don’t strain! Jumping rope is a good warm-up activity and also helps foot quickness.

What specific exercises should I do?

• Toe Raises
  Standing with your feet comfortably apart, rise up onto balls of your feet slowly and then back down. Don't bounce up and down quickly. Repeat for 25-50 times. Adding small hand weights (books or bricks will work) will force your calf muscles to work harder, but be sure to increase your repetitions and weight slowly and gradually over a period of days and weeks so as not to cause injury.
  
• Lunges
  Starting with your feet shoulder width apart, step forward with one foot, about two to three feet in front of the back foot. Bending your front knee, slowly lower your back knee to the ground. Be sure not to let your front knee drift forward farther than your toe, keeping your shin perpendicular (straight up, not leaning forward) to the ground. Keep your torso straight up; don't bend forward at the waist. Press up and back to stand up. Repeat with the other leg. Start with 10 repetitions on each leg. After a couple of weeks hold small hand weights while you do these.
  
• Stomach crunches
  Having a strong and stable "core" is key to all sport movements, including jumping. Crunches are done by lying on the ground and keeping your back straight while lifting your shoulders off the ground and tightening your stomach muscles. Start with 10-20 twice a day.
  
• Step ups
  While facing a step, step up with one foot, making sure the entire foot is firmly on the step, and bring the opposite knee up so that the thigh is parallel with the ground. Balance for a "thousand one, thousand two" count and go back down. Repeat with the other leg. Continue to alternate legs for 20-50 reps.
  
• Sit Stands
  From a standing position with feet shoulder width apart, bend at the knees, lowering your hips towards a chair as if you were going to sit down. As soon as your buttocks touch the chair, stand up again. Keep your back straight. Keep the movement slow and under control. Start with 10 repetitions. Increase intensity by adding hand weights, but don’t add weights until you can do 50 with good form.
  
• Box Jumps
  Use a step or other sturdy platform that is 6-12 inches high. Standing in front of your “box” with feet approximately shoulder width apart, lower your body, bending at the knees and hips and "explode" upward onto the box, driving your arms up to assist you. Think of compressing a spring and then suddenly letting it go! Make sure you land on the balls of your feet, not your heels. Step off, no need to jump off. Repeat 5-10 times. As you get stronger, increase the height of the box. This exercise should not be done more than two times per week at the start. Don’t add more than three reps per week.
  
• Jump Downs
  This is the opposite of the previous exercise. Start on the step or box and jump down. Practice landing on the balls of your feet, with knees bent and under control. Step back up and repeat 5-10 times. As you get comfortable, increase the number of repetitions or the height of the box.
  
• Skipping & Power Skips
  Skipping across your back yard or up and down your sidewalk or driveway will build leg strength and help teach the muscles how to react quickly. Power Skips are when you are skipping for height, driving your arms up in the air, just like going for a rebound or spike.
  
• Running Stairs
  Running stairs is a good exercise to increase not only your power but also your endurance. Keep your body under control at all times. "Pump" your arms. Begin with 5 minutes, increase 1 minute per week. Be sure to walk down the stairs for safety.

• You should be tired after your workout but not in pain.
  
• Pay particular attention to your back, knees and feet.
  
• Be sure to "cool down" and stretch after your workout
  
• Pain that lasts longer than 2 days should be taken seriously

• Stay under control. Proper form is more important than getting done quickly.
  
• Do not increase repetitions quickly. Too much, too soon will lead to injury