free vertical jump workout

Don't do vertical jump exercises 7 days a week. 4 or 5 days each week is perfect. If you do these exercises every day, you will get burnt out faster and probably give up after a few weeks. The idea is to keep exercising for weeks and months consistently 4 or 5 days a week.
The Warm Up

Before starting any exercises, you need to warm up your muscles. Stretch properly, and go for a short, quick jog for a few minutes.
Running up and down stairs is a great warm up, as it uses a ton of muscles and gets that heart pumping. Don't do too much or else you will be stuffed before you even start your workout. Just use it as a quick warm up.
Jump rope is a good warm up, so if you have one use or get one.
Again have a good stretch.
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JUMPING EXERCISES
Toe-Raises with Weights: If you have any kind of weights, hold or wear them while doing your toe raises will help increase your vertical jump. You don't need to use heavy weights (between 5 and 10 pounds is fine) and as you get stronger increase the weights.
Jumping Rope: Jumping rope is great for your vertical leap. Jump rope while you're watching TV or something to make it more interesting.
Deep Knee Bends: Start standing. Bend your knees and keep your back straight. Gradually crouch down as low as you possibly can, without it hurting, and then slowly rise back up. Do this 10 - 15 times. As you get stronger and better balance increase your reps to 20, 30, etc.
Deep Knee Bend Jumps: Start standing. Crouch down like a normal deep knee bend but fairly quickly, almost touching your glutes (butt) to the ground, then with an explosive action jump upwards as high as you can. As soon as you land, straight away crouch and jump back up again. Do these about 15 times per rep, and once you're feeling stronger you can increase reps and add weights.
Toe Raises: Get in a normal standing stance; rise up onto the tips of your toes. Then Lower back down. Do these slowly so your really working the muscles (but not too slowly). Repeat 30-50 times and as you get stronger add weights.
Stomach Crunches: Stomach crunches, while lying on your back, use your ab muscles, keeping your back straight, rise up just enough to lift your shoulders off the floor, and then back down again. Do these a few times every workout e.g. 3 sets, 50 reps.
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