Plyometric training is muscular training designed to increase your muscular power. Muscular power is essentially force your muscles exert in a short burst of speed (power = force x speed). Muscular power is used in plyometric movements. A plyometric movement is when your body loads and then contracts, sort of like when your stretch a rubber band and release it. For example, when a basketball player is about to dunk (contraction) they usually take a few steps to gain momentum (loading). Plyometric training will help your body better develop these movements, increase your muscular power and therefore increase your vertical jump.
When I trained to increase my vertical, I used Forward Shuffle Jumps in my program. All you need for this exercise is an object such as a wooden box or a bench that is about a foot and a half tall. Start with your right foot sitting on top of your object and your left foot on the ground. Push off as hard and as fast as you can with your right foot, jumping as high as you can. When your body is coming back down, your left foot should land on the object and your right foot should land on the floor. Repeat this movement again except this time with your right foot. Once you are back in your original position, this would be the considered one repetition. Try to shoot for about 10 -12 reps per set for this exercise.
Important Things To Note
Although plyometric training is effective to increase your vertical jump, it is just one of the many types of training that you should incorporate in your routine. The other main type of training that you need to include is strength training. Different body types require different amounts of strength and plyometric training. Some type of people will greatly benefit from plyometrics and not so much strength, and vise versa. You need to have a proper program that tailors the right exercises to fit your body type.