How to Jump Higher: 6 Exercises and Tips to Improve Your Vertical Jump (2023)

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Learning to jump higher can improve your performance in activities like basketball, volleyball, and track and field. You’ll also gain power, balance, and agility, which can benefit all your movements — both functional and athletic.

There are several exercises you can do to increase the height of your vertical jump. Continue reading for instructions on how to perform them correctly and tips to help you jump higher, plus additional ways to get fit.

Exercises to try

Here are a few exercises and tips that can help you improve your vertical jump. To see the most improvement, do these exercises consistently. Experiment to see which ones give you the best results.

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(Video) 6 Exercises to Improve Your Vertical Jump

1. Jumping jacks

Jumping jacks are a type of plyometric exercise that can help you jump higher by building lower body strength. They also elevate your heart rate while shifting your body out of its usual plane of movement.

This exercise is beneficial for improving performance in activities that require you to quickly move in different directions.

How to do it:

1. Stand with your feet hip-width apart and your arms alongside your body.
2. Jump up and spread your feet apart.
3. At the same time, raise your arms overhead to bring your palms nearly together.
4. Jump back to the starting position.
5. Do 2–5 sets of 10–20 reps.

2. Single-leg deadlifts with jump

This advanced exercise builds stability as you explosively jump up using one leg at a time. If this move is too difficult, first try mastering the plyo reverse lunge with jump.

How to do it:

1. From standing, extend your right foot behind you. If possible, keep your foot from touching the floor.
2. Lean forward and align your torso so that it’s parallel to the floor.
3. Extend your right hand down toward the floor.
4. Raise your right foot behind you to hip height.
5. Explosively jump up straight, lifting your left foot.
6. At the same time, raise your right knee in front of you and extend your left arm overhead.
7. Return to the starting position.
8. Do 2–4 sets of 3–10 reps on each side.

3. Burpees

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This exercise builds strength, endurance, and cardio fitness. Burpees work your entire body, giving you the power to jump explosively. If you’d like to make them easier or more challenging, you can experiment with burpee variations.

How to do it:

1. Stand with your feet shoulder-width apart, then drop your hips back and down into a squat position.
2. Press your palms into the floor in front of you, just inside your feet.
3. Jump, walk, or step both feet back into a high plank.
4. Do a pushup.
5. Jump, walk, or step both feet forward toward your hands until you’re back in a squat.
6. Explosively jump up and extend your arms overhead.
7. Do 1–2 sets of 10–16 reps.

4. Forward linear jumps

This exercise targets your core, hips, and thighs. Forward linear jumps allow you to practice jumping forward as well as upward. To intensify this exercise, perform the next jump as soon as you land rather than returning to the starting position.

How to do it:

1. Stand with your feet directly under your hips and your arms alongside your body.
2. Engage your core while drawing your shoulder blades back and down.
3. Drop your hips back and down into a squat position.
4. Keep your elbows straight as you extend your arms behind you.
5. Jump forward, pushing with your feet and straightening your legs. At the same time, extend your arms overhead.
6. Pull your legs forward as you land. To reduce the impact, bend your knees and hinge your hips slightly forward, lowering into a squat position. Keep your gaze on your landing place.
7. Once you land, stand up to return to the starting position.
8. Do as many reps as you can with proper form.

5. Squat jumps

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For this exercise, you’ll use the strength of your torso, hips, and legs to jump explosively. Once you’ve mastered squat jumps and are ready to take it to the next level, you can do weighted squat jumps using a barbell, trap bar, or pair of dumbbells.

How to do it:

1. Stand with your feet hip-width apart and your arms alongside your body.
2. Draw your shoulders and shoulder blades down.
3. Engage your core to keep your lower back straight. Keep your knees slightly bent.
4. Slowly lower your hips down and back into a squat position until your heels nearly raise from the floor.
5. Hinge forward slightly at your hips to keep your spine straight.
6. Pause for a moment in the lower position.
7. Explosively jump up through your ankles, knees, and hips at the same time.
8. While in the air, draw your knees up toward your torso.
9. Land as gently as possible on the middle of your foot before shifting your weight back toward your heels. To help absorb the impact, move your hips back and down as you land.
10. Do 2–4 sets of 6–12 reps.

6. Rebounding

Rebounding is a type of aerobic exercise that is performed on a mini-trampoline. It’s a great way to experience the feeling of jumping and being in midair while putting less stress on your joints.

You can try several trampoline exercises if you’re interested in rebounding. You can spend a few minutes on each type or focus on one exercise for a longer period of time. You can also try:

• Jogging. Start with a simple jog to get comfortable on the trampoline. You can either keep your back straight or lean backward a little while raising your knees. Start off by lifting your knees only a few inches. As you progress, raise your knees as high as your hips or chest.
• Intervals. For 20 seconds, intensely jump up and down or side to side, or do jumping jacks. Then, rest or jump slowly for 10 seconds. Do at least 7 intervals. Gradually increase the duration of the work phase to a minute or longer.

Tips to improve vertical jumps

Here are a few pointers to help you jump higher:

• Warm up your body before performing jumping exercises.
• For each exercise, perfect your form before increasing the height of your jump.
• Maintain a slight bend in your knees.
• Land softly and gently. If the impact of landing puts stress on your body, place foam tiles or cushions on the floor beneath you.
• Use the momentum of your arm swing to help pull your body higher.
• When jumping and landing, keep your feet at the same level.
• When you land, always distribute your weight equally between both sides of your body.

Other ways to stay in shape

(Video) How to: Jump Higher In Only 5 Minutes

In addition to jumping exercises, make cardiovascular and strength training a part of your fitness program by including these types of training sessions in your weekly routine.

Cardio fitness promotes overall health and makes daily activities easier. Plus, it reduces stress levels, boosts mental function, and improves circulation.

Building muscular strength lends more power to all your movements. It can also help manage chronic health concerns, strengthen your bones, and improve your overall quality of life.

To improve your performance and move with greater ease, do joint mobility exercises, either on their own or as a warmup to your workout. These dynamic stretches will help you improve strength and flexibility, which has a positive effect on your range of motion. This may also help improve your jumping height and speed while reducing pain.

When to talk with a pro

(Video) How I Increased My Vertical Jump From 19 to 30+ Inches

Talk with a fitness professional or coach if you are new to exercise or want additional guidance on meeting your fitness goals. A personal trainer might be beneficial if you have any health concerns or injuries that may affect your fitness ability. This can include hip, knee, or ankle concerns.

A professional can decide which exercises are most appropriate for you. They’ll create a custom routine based on your fitness level and goals. It’s important to learn how to do jumping exercises correctly and safely.

Some jumping exercises are high impact, and they have the potential to stress or injure your body. A personal trainer can help you modify any challenging exercises, provide you with constructive feedback, and teach you proper form.

The bottom line

These exercises and tips can help you jump higher while improving your stability, strength, and agility.

In addition to jump training, include cardio and strength training sessions in your weekly routine. Try to do at least 30 minutes of moderate-intensity exercise each day.

For the greatest benefit, allow your body enough time to recover between workouts. Keep track of your progress and modify your training program if necessary.