Depending on your sport, being able to jump higher can be a significant competitive advantage. Athletes who want to elevate their game often turn to plyometric box jump type exercises. A study published in the Journal of Strength and Conditioning Research looks into what 8 weeks of plyometric training has to offer. 

Ten men and women in their early 20s were evaluated before and after 8 weeks of plyometric training. The program helped increase countermovement jump height by an average of 12%. Muscle contraction time was reduced along with muscle tone.