Increasing your vertical jump takes more than jumping as much as possible.
The biggest gains usually come from combining lower-body strength, explosive plyometrics, better jump technique, and enough recovery between hard sessions
If you are learning how to increase your vertical jump, focus on two things: how much force your legs can produce and how quickly you can use that force.
Squats and split squats build the base, while box jumps and other explosive drills teach you to apply it faster.
However, remember that every athlete would require a different approach.
Below, I’ll help you learn how to measure your jump, choose the best exercises, build a weekly workout, and progress without overtraining.
Increase Your Vertical Jump (TL;DR)
To increase your vertical jump, train strength, explosiveness, technique, and recovery together instead of relying on one method.
Work your way with!
- Squats, split squats, and hip-dominant lifts help your legs and hips produce more force during takeoff.
- Jumps, bounds, and hops train you to apply that force quickly and improve explosive power.
- Better coordination between your knees, ankles, and arms helps you transfer strength into an efficient jump.
- Rest between hard sessions helps maintain jump quality, reduce fatigue, and give your muscles time to recover.
Springer’s 2026 review of 34 studies and 1,057 participants found that combined resistance and plyometric training improved countermovement jump performance.
Correct Way to Measure a Vertical Jump in Inches?
Before a new jump program begins, the first useful number on the training sheet is your baseline vertical.
- Measure your standing reach against a wall
- Take three maximum jumps
- Record the highest touch.
- Subtract your standing reach from that mark to get your vertical jump.
Example: A player with a 7-foot-6 standing reach who touches 9-foot-10 has a 28-inch vertical.
Record standing and approach jumps separately because a run-up adds momentum. Retest every 3–4 weeks, not after every hard session.
I advise you to use the same shoes, surface, warm-up, and jump style each time so the comparison stays useful.
The video below by THINCPRO Basketball shows a simple setup you can follow before recording your first baseline
How to Increase Your Vertical Jump?
The best way to increase your vertical jump is to combine lower-body strength training with explosive exercises such as squats, box jumps, pogo jumps, and power skips.
Below are some exercises that can help improve the strength and power needed for a higher jump:
Exercise No. 1: Power Skips
Start tall and move forward:
- Drive one knee upward as you push forcefully through the opposite foot.
- Swing the opposite arm up, aim for height rather than distance, and alternate legs on each skip.
- Power skips are useful because they combine single-leg explosiveness with rhythm and coordination.
Keep each takeoff sharp and upright; if the movement starts turning into a long stride, reset and focus on vertical lift.
Exercise No. 2: Dumbbell Squat Jumps
Hold light dumbbells at your sides with your feet about shoulder-width apart.
Dip into a shallow squat, push hard through the floor, and jump straight up. Land softly, regain your position, and reset before the next rep.
The added load asks the legs to produce more force, but speed still matters.
If the dumbbells make the jump slow or the landing heavy, reduce the weight and keep the movement explosive.
Exercise No. 3: Hurdle Jumps
Stand in front of a low hurdle and lower slightly through the hips and knees.
- Swing the arms back
- Jump over the hurdle with both legs
- Land softly on both feet.
Beginners should stabilize before the next rep, while more experienced athletes may use a quick rebound.
Hurdle jumps develop explosive power and landing control together, so clean takeoffs and quiet landings matter more than clearing a taller obstacle.
Exercise No. 4: Banded Squat Jumps
Set the resistance band securely, then stand in an athletic position with even pressure through both feet.
Lower into a shallow squat, drive upward against the band, fully extend the hips and knees, and land under control before repeating.
The band increases resistance during takeoff, which challenges you to produce force quickly. Keep the setup light enough that the jump still looks fast rather than turning into a slow resisted squat.
Exercise No. 5: Banded Pogo Jumps
Stand tall with the resistance band secured, keeping only a slight bend in the knees.
- Push quickly through the ankles
- Make short vertical jumps
- Rebound as soon as your feet touch the floor.
- Keep your torso upright throughout.
Banded pogo jumps emphasize ankle stiffness and reactive strength more than deep knee bending. Think quick, springy contacts; once each landing becomes slow or heavy, the set has lost its purpose.
Exercise No. 6: Low Box Jumps
Face a low, stable box with enough room to take off safely.
Dip slightly through the hips and knees, swing your arms, and jump onto the box with both feet. Land quietly in a balanced position, stand tall, then step back down.
Keep the box low enough to preserve a strong takeoff. Raising your knees to clear a taller box does not mean your vertical jump improved, so prioritize jump quality over box height.
Exercise No. 7: Deadlifts
Deadlifts build strength through the glutes, hamstrings, and hips.
Stand with the weight close to your legs, bend through the hips and knees, and take a secure grip. Brace your core, push through the floor, and extend the hips and knees until you are standing tall.
Lower the weight with control.
That stronger hip-extension pattern supports the forceful upward drive used in jumping, as long as technique stays controlled as the load increases.
Exercise No. 8: Rear-Foot-Elevated Split Squats
Place your rear foot on a bench and keep the front foot firmly planted. Lower the back knee toward the floor while staying balanced. Then push through the front leg to return to the top.
Keep the movement controlled instead of rushing the bottom position.
Rear-foot-elevated split squats build single-leg strength and stability, which matters when athletes take off, land, or change direction from one side more than the other.
Exercise No. 9: Barbell Hip Thrusts
Barbell hip thrusts strengthen hip extension without adding another jumping drill.
They also help build the glute strength that contributes to force production during the upward phase of takeoff.
To perform, sit with your upper back against a bench and position the bar securely across your hips.
Plant both feet, drive through the floor, extend the hips upward, and squeeze the glutes at the top. Lower the bar under control before the next rep.
Exercise No. 10: Nordic Curls
Kneel with your ankles secured and keep your hips and torso aligned.
- Lean forward slowly while using the hamstrings to resist the descent.
- Catch yourself with your hands when needed
- Then use a light push from the floor to help return.
Nordic curls are mainly a supporting strength exercise, not a direct vertical-jump drill. Their value comes from developing stronger hamstrings, which help support powerful hip action and controlled lower-body movement.
More exercises are covered in the video below by Nathanael Morton.
Bonus Exercise (My Personal Favorite): High Object Touches
Back in my playing days, I liked having a high target above me because it gave every jump a goal. Later, I used the same drill with athletes I coached.
So what you need to do is:
- Take a few steps back
- Plant both feet firmly before takeoff
- Swing both arms upward as you jump
- Drive through your legs and reach for the target
- Land softly with control
It’s so effective that I still recommend it today.
What Mistakes Keep Your Vertical Jump From Improving?
Small training mistakes can slow progress and can also cause injuries. The biggest issue is usually doing more work without protecting jump quality.
- Doing too many jumps: Extra reps often become slower and less explosive.
- Only doing box jumps: One drill cannot replace strength, technique, and reactive work.
- Chasing higher boxes: Tucking your knees higher can clear a taller box without increasing your true vertical.
- Skipping strength work: Explosive movement still needs a strong base of force.
- Testing every workout: Constant max attempts can replace productive training.
- Using depth jumps too early: Advanced plyometrics require solid landing control first.
- Ignoring jump style: One-foot and two-foot takeoffs place different demands on your body.
Fixing these habits often improves training quality before you add anything new.
What Does a Vertical Jump Training Plan Look Like?
A good vertical jump training plan should balance strength, explosive jumping, technique, and recovery across the week. Don’t stack hard jump sessions, since tired legs can reduce jump quality and make landings harder to control.
Here is a simple weekly structure you can follow:
| Day | Training Focus | Example Exercises |
|---|---|---|
| Monday | Lower-Body Strength | Back Squats, Split Squats, Calf Raises |
| Tuesday | Explosive Power | Power Skips, Squat Jumps, Box Jumps |
| Wednesday | Recovery | Mobility, Stretching, Light Movement |
| Thursday | Strength and Power | Deadlifts, Hip Thrusts, Jump Squats |
| Friday | Jump Practice | Pogo Jumps, Approach Jumps, High Target Touches |
Follow this structure for six weeks and take two days off each week for recovery.
I instruct my students to gradually increase resistance while focusing on better jump quality and control.
How Does Recovery Affect Your Vertical Jump?
Recovery directly affects how high and how explosively you can jump because fatigued muscles produce less force.
Leave enough time between hard plyometric sessions, avoid max-effort jumps on tired legs, and stop a set when jump height or landing control starts to drop.
Sleep also matters because your body repairs muscle and restores energy between sessions. Eat enough to support training and stay hydrated, especially around demanding workouts.
Some soreness after strength or jump training is normal. Persistent pain around the knees, ankles, or Achilles tendon is not.
If pain continues or changes how you move, reduce training and get it checked before returning to hard jumping.
Final Takeaway
If you want to increase your vertical jump, focus on strength, explosive power, jump quality, and recovery rather than simply doing more jumps.
Start by measuring your baseline, then build your training around a few useful exercises instead of trying to use every drill at once.
My recommended routine will help you with enough practice without crowding out recovery. Keep jumps early in the session, progress one variable at a time, and retest every few weeks under the same conditions.
Most importantly, watch the quality of each rep. Slower takeoffs, poor landings, or persistent pain are signs to reduce the workload rather than force extra repetitions.
What part of your vertical jump training are you working on right now? Share it in the comments.
Frequently Asked Questions
How Long Does It Take to Increase Your Vertical Jump?
Several weeks. Progress depends on strength level, training history, technique, recovery, and starting jump ability.
Does Genetics Affect Your Vertical Jump?
Yes. Genetics can influence muscle fiber type, tendon characteristics, limb length, and natural explosiveness. However, training can still improve strength, power, and technique.
Does Body Weight Affect Vertical Jump Height?
It can. Your legs must accelerate your body upward, so carrying unnecessary body mass may make jumping harder.
