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Plyometric exercises are very useful for improving your jumping ability – both vertically and horizontally – as well as your take-off speed. Perform tuck jumps, jumping over objects, jumping over short and tall hurdles with both legs together, and then on one leg, alternating sides. Stretch your lower limbs. Tight muscles can restrict movement and cause injuries when you play a dynamic sport that requires running, jumping and fast-reflex movements. Work your quads, hamstrings and glutes in the gym. The stronger these muscles are, the higher and further you can jump. Use heavy weights (your own bodyweight is a good start) and low reps to train these muscles. To avoid injuries when you jump, bend your knees and sink into the ground when you land. This will soften your landing. And wear well-cushioned shoes or shock absorbing insoles in your shoes to minimise the strain on your joints.