Eight exercises that actually increase your vertical jump
Your vertical jump is a product of one thing: how much force you can put into the ground in a very short amount of time. Pure strength matters, but it's only useful if you can express it fast. That's why the best vert programs combine heavy strength work, fast plyometrics, and just enough mobility to let your hips and ankles cooperate.
Below are eight movements that consistently move the needle for jumpers, plus a four-week template you can run with two sessions a week. None of them require fancy equipment.
Strength: build the force ceiling
Strength sets the upper limit for how much force you can produce. If you can't squat anything close to your bodyweight, your vert is being held back by raw force, not technique.
1. Back or front squat
The classic. Three to five sets of 3–6 reps at a hard but clean weight. Front squats are gentler on the back and force you to keep an upright torso — useful if your knees feel cranky.
2. Trap-bar deadlift
Trap-bar deadlifts let you lift heavy without the technical demand of a barbell deadlift. Three to four sets of 3–5 reps. Drive your feet hard into the floor — your body should learn what "put everything into the ground fast" feels like.
3. Hip thrust
Hip thrusts develop the glutes, which are the primary engine of jump take-off. Three sets of 6–10. Pause at the top for a second so you actually feel the contraction.
4. Bulgarian split squat
Single-leg strength matters because most jumps in basketball start from one leg. Three sets of 6–8 per leg with dumbbells, focused on controlled descent and a powerful push-off.
Plyometrics: turn strength into spring
Plyos teach your nervous system to apply that strength quickly. Quality matters far more than volume here — stop the set the moment your jumps stop being your best. Five great reps beat twenty mediocre ones every time.
5. Depth jump
Step (don't leap) off a 30–45 cm box, land softly on two feet, and explode straight up into your highest possible jump. Three to four sets of 3–5 reps. The goal is minimum ground contact time.
6. Broad jump
Stand still, swing your arms, and jump as far forward as you can with both feet. Stick the landing. Three sets of 3–5 reps. Broad jumps build horizontal force production, which transfers surprisingly well to vertical.
7. Single-leg bounding
Bound forward off one leg, alternating left-right-left-right like exaggerated running. Three sets of 8–10 contacts per leg. Bounds are the single most basketball-specific plyo there is.
Mobility: unlock the joints
Stiff ankles and tight hips will quietly cost you inches. You don't need yoga sessions — five minutes of focused work twice a week is enough.
8. Eccentric calf raises + ankle dorsiflexion
Stand on a step, rise up on both feet, and slowly lower yourself on one leg over 3–4 seconds. Three sets of 8 per leg. Pair with a knee-to-wall ankle stretch held for 30 seconds. Springy ankles translate directly to jump height because they store and return energy on take-off.
The four-week template
Two sessions a week is enough to build vert without grinding yourself into the ground. Day A is strength-led, Day B is plyo-led. Take at least 48 hours between sessions.
| Exercise | Sets × Reps |
|---|---|
| Back or front squat | 4 × 4 |
| Trap-bar deadlift | 3 × 5 |
| Bulgarian split squat | 3 × 6 / leg |
| Eccentric calf raise | 3 × 8 / leg |
| Exercise | Sets × Reps |
|---|---|
| Broad jump | 3 × 4 |
| Depth jump (30–45 cm) | 3 × 4 |
| Single-leg bound | 3 × 8 / leg |
| Hip thrust | 3 × 8 |
Recover like you mean it
- Sleep seven-plus hours. The single biggest jump-recovery variable in every athlete study.
- Eat enough protein — roughly 1.6 grams per kilogram of bodyweight per day if you're actively training.
- On non-training days, walk, stretch, and stay loose. Save the ice baths for after games, not training.
Most people who follow a plan like this and measure consistently see 1–2 inches of progress in four weeks and 3–5 inches over a full season. The trick is logging it. If you don't measure, you'll quietly stop trying.