Okay, some important things to know before you get started with this training regime is you have to fuel your workouts. So a lot of protein things like meat, milk, vitamins, and minerals.
You will need to take in a lot of calories and you may want to start on a multivitamin. I have dunked and am grabbing the rim and when I continue my training I will be able to dunk like I used to. I came across this plyometric jump training back in the summer of 2004. So you will need to set a schedule and stick to it.
The first thing you will need a skipping rope. Doing 3 sets of 200 jumps once a week. Be sure to do this every time. Also on the same day, you will need to do 3 sets of 12 lunges on each leg. Then you will take a dat off as a rest day. This is extremely important. Be sure to fuel up on your days off too. Your body needs nutrition to recover.
On the third day you're going to need to jump straight in a line over and over the length of the gym or out on the road whichever one you have access to, and feel more comfortable. Then you're going to do it backward. Three sets of twenty will get you on your way to a higher jump in whichever sport you need it to be in. Also, you are going to do 3 sets of leg presses, or squats at which weight is still a challenge, but so you are not overexerting yourself.
Take the fourth day off and be sure to fill your body with all the nutrients to recover for your next day of workouts. Remember lots of protein to build muscle, yes even on your days off.
On the fifth day, you're going to do 3 sets of 100 calf raises. If you can't do 100 just do as many as you can, as with the precious exercises mentioned and you will slowly build up to an amount you can do more of. Now for the second exercise of the day you're going to imagine a square and this square is divided into 4 quadrants. You are going to jump clockwise 4 times into each quadrant until you go around once and you need to do this 20 times for a total of 80 jumps. Then you're going to need to do it counterclockwise as well for a total of 640 jumps.
Again if you can't do them all this is okay, just remember you want to jump higher so you need to really try hard and push through the pain. It won't be easy, actually, it should be hard but that is how you know it is working.
Now you can take the weekend off for weight training and basketball shooting practice or just to study for school. Believe me, if you keep at this training every week you will be either jumping higher for volleyball and Basketball, or maybe you just want to be able to jump really high. People will be in awe of your magnificent jumping abilities.
They do have height pills for sale on places like Amazon so if you want to add some height to your body be sure to look into some supplements for that, it is especially effective during your early teen years during puberty.
Now all you have to do is stick to your training schedule and you will be jumping way higher than you would have ever imagined. If you work hard and use your days to recover this will be one of the best workouts you can do, I found it online a long time ago and it is called plyometric jump training. I hope this helps you to be the star of the game.