Today I’m going to show you a few exercises that will increase your vertical jump in a very short period of time.
Keep in mind that all of these exercises are from some of the top jumping programs I’ve worked with, which you can read about here.
So let’s get started and let me show you what the exercises look like.
Strength Training Exercises
The first exercise that will increase your vertical jump is squats. When it comes to increasing your strength, squat is “the king” of vertical jump exercises. Squats are crucial for every jump athlete because you need strong legs if you want to jump high.
When doing Squats, go as low as you can and do it as fast as you can. Go for 4 sets of 6-8 reps.
Deadlifts work really well on your posterior chain. Your posterior chain is comprised mainly of your glutes and hamstrings, and these muscles are very important if you want to increase your vertical jump.
As before, do 4 sets of 6-8 repetitions. Don’t go above 8 reps because you want to increase your strength. Thus, go as low as you can and do it as fast as you can.
This next exercise is also a strength training exercise. Do 4 sets of 6-8 reps and alternate your legs.
When doing lunges, make sure that you go as low as you possibly can. Extend your foot and bring it back up.
These 3 strength training exercises should be the core of your training if you want to jump higher.
After increasing your strength, you should work on your explosive ability. This is done by carrying out plyometric exercises.
Here are some of my favorite plyos for increasing your vertical.
Barbell Jump Squats
Do for 4 sets of 6 reps. Again, don’t do more than 6 reps as it’s not necessary.
One Leg Box Jumps
After you increased your strength and you can squat at least 1.5 times your bodyweight, try doing one leg on/off box jumps. This exercise is great for increasing your plyometric ability and your one legged jumps.
Do 4 sets of 6 to reps.
Don’t forget to switch your legs, start with one leg, and then do the other.
My 6th top exercise is depth jumps. This exercise was discovered a long time ago by Russian Olympic trainers. This is a shock training exercise that works on your explosive ability, however, make sure you can squat at least 1.5 times your bodyweight before attempting this exercise.
Do 4 sets of 6 repetitions.
I saved the best for the last as this is the most important exercise of all, after all, this is the end goal, and at the end of the day, you want to increase your vertical jump, so you still have constantly practice the jumping movement itself.
Practicing dunking is my favorite exercise, and as simple as it sounds, it works. Plus, nothing’s more fun and pumping than finishing your workout with throwing a hard dunk on the rim.
Some people make the mistake of stop trying to dunk and focusing only on strength and plyometrics. This is a mistake. You still have to work on your practice dunking. Dunking is mostly a plyometric movement, and if you want to jump higher, you have keep practicing dunking so that your legs won’t forget how the movement is supposed to be.