Plyometrics is the most beneficial for athleticism....Box jumping works great. Plyo squats as well. 2 kinds of muscle types we're talking about here...your slow twitch and your fast twitch....slow twitch have to do with feats of strength, and your fast twitch have to do with your explosiveness and speed....the 2nd is the one you need to improve on. I recommend a weighted vest when you're plyo training. Stretch always, thus keeping both your muscles and tendons healthy...eat proteins as well. A jump does NOT start at the calf muscle it ends at the calf muscle, it starts in your Quadriceps and transfers to your Glutes and then your lower hamstrings and finally your calfs....your Quadriceps and Hamstrings are literally 8x the size(and doubly as powerful) of your calf muscles. Genetics/DNA have less to do with this than people think....Gordon Hayward(Utah Jazz Rookie) was said to be less athletic than they wanted him to be....How's this for Genetics...this kid went from a 31" vert to a 39'' vert in LESS THAN 1 YEAR...one footed he gained 4inches on his right foot and 3inches on his left foot. Genetics has something to do with it, but you can always improve yourself without a doubt in my mind. This is what the boxes look like: http://www.jumpusa.com/jumpboxes_test.ht… Source(s): Dot, Physical Therapist and former personal trainer. These are a few clips of the exercises you can do that will be optimal for what you need....these are NBA players.. http://www.youtube.com/watch?v=FsULEbviZ… http://www.youtube.com/watch?v=F5wT2aPQo… http://www.youtube.com/watch?v=Aa1mgMeBc… http://www.youtube.com/watch?v=tpMMxlT57… Source(s): The form is not AS important as muscle development strength and conditioning first and foremost improved muscle physiology and memory = greater and greater athleticism...basic physiology/biology 101. Type this on youtube and then click the video: "Vertical jumping form can increase your vertical 2 - 6 inches now." by freejumptraining Edited 1 day ago