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Performing Dynamic Stretches. 1  1. Choose a place to do dynamic stretches that is at least 10 yards (9.1 m) in length. Wear athletic shoes and flexible clothing. 2  2. Do high kicks. Reach your right arm straight out in front of you, parallel with the ground. 3  3. Do back kicks. Place a sturdy chair before you.  4. Run in place with high knees.
During a vertical jump, the force that can be applied to the floor, the strength component of power, tends to be much more trainable than the speed in which the muscles can contract. Therefore, performing exercises such as squats, leg press, lunges and calf raises are critical for improving vertical jump.