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.
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.
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:
- Stand with your feet hip-width apart and your arms alongside your body.
- Jump up and spread your feet apart.
- At the same time, raise your arms overhead to bring your palms nearly together.
- Jump back to the starting position.
- 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:
- From standing, extend your right foot behind you. If possible, keep your foot from touching the floor.
- Lean forward and align your torso so that it’s parallel to the floor.
- Extend your right hand down toward the floor.
- Raise your right foot behind you to hip height.
- Explosively jump up straight, lifting your left foot.
- At the same time, raise your right knee in front of you and extend your left arm overhead.
- Return to the starting position.
- Do 2–4 sets of 3–10 reps on each side.
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:
- Stand with your feet shoulder-width apart, then drop your hips back and down into a squat position.
- Press your palms into the floor in front of you, just inside your feet.
- Jump, walk, or step both feet back into a high plank.
- Do a pushup.
- Jump, walk, or step both feet forward toward your hands until you’re back in a squat.
- Explosively jump up and extend your arms overhead.
- 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:
- Stand with your feet directly under your hips and your arms alongside your body.
- Engage your core while drawing your shoulder blades back and down.
- Drop your hips back and down into a squat position.
- Keep your elbows straight as you extend your arms behind you.
- Jump forward, pushing with your feet and straightening your legs. At the same time, extend your arms overhead.
- 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.
- Once you land, stand up to return to the starting position.
- Do as many reps as you can with proper form.
5. Squat jumps
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:
- Stand with your feet hip-width apart and your arms alongside your body.
- Draw your shoulders and shoulder blades down.
- Engage your core to keep your lower back straight. Keep your knees slightly bent.
- Slowly lower your hips down and back into a squat position until your heels nearly raise from the floor.
- Hinge forward slightly at your hips to keep your spine straight.
- Pause for a moment in the lower position.
- Explosively jump up through your ankles, knees, and hips at the same time.
- While in the air, draw your knees up toward your torso.
- 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.
- Do 2–4 sets of 6–12 reps.
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.
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.
(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.
(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.
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.
What exercises can I do to increase my vertical jump? ›
- ½ Kneel to Single-Leg Hop. ...
- Drop Squats with Posterior Arm Throws. ...
- Broad Jump to High Jump. ...
- Lateral Bound to Jump. ...
- 180º Jumps. ...
- Back Leg Elevated Single-Leg Jumps. ...
- Tuck Jumps. ...
- Mountain Climbers.
The best strength exercises for increasing the vertical jump are squats, lunges and step ups. These are the best because they are compound movements, which work the knee joint and the hip joint at the same time. Let's take a look at each of these exercises.What is the most effective way to increase your vertical jump? ›
Effective ways of increasing your velocity are exercises such as depth jumps, shock jumps, broad jumps and even just jumping.How can I increase my vertical in 2 weeks? ›
- A heavy strength exercise.
- A powerful plyometric exercise.
- A light and fast strength exercise.
- A fast and quick plyometric, or even overspeed plyometric exercise.
Consuming a high-protein, reduced-carbohydrate diet for a few weeks can lead to significant progress in vertical jump height.What muscles increase vertical jump? ›
The optimal distribution of leg muscles for vertical jumping produces a configuration in which muscle volume is gained in the gastrocnemius, vastus, and hamstrings.Can vertical jump be improved? ›
Plyometric training combined with specific strength training have been found to improve vertical jumping ability by targeting the contractile and elastic properties of the muscles. Strength Training: Developing maximal strength using exercises that require the use of multiple joints is recommended.How to dunk in 2 weeks? ›
- Roll, stretch, activate to warm up.
- 2x3 Ninja landings.
- 10x1 Max ring touches (with lots of rest between reps)
- 3x10 Squats.
- 3x10 Glute Bridges.
- 3x30 DL calf raises.
- Forward lunge with forearm to opposite instep.
- Backward lunge with rotation.
- Knee to chest.
- Toe touch.
- Straight leg march.
- Straight leg march with skipping.
- Lateral shuffle with countermovement.
Among the vertical jump exercises to improve the quality of your jump are push-ups and lateral jumps. Doing these exercises simultaneously ensure the upper and lower part of your body are well coordinated.
Do squats increase vertical? ›
Yes, building strength in the squat has been shown to increase vertical jump performance by 12.4% after only 8-weeks of squat training. When comparing the squat with other lower body exercises, such as the leg press, the squat is 3.5X more effective in increasing jump results.Where do you put your weight when jumping? ›
Technique Tip: Be mindful of your body position as you land on the floor and go into the explosive jump. Your hips should be over your heels, and your weight over the center of your feet. You want to jump straight up (vertical), not out in front of you.What foods increase height? ›
- Dairy Products. Calcium is a necessary and dependable good source of protein found in dairy products that helps in the developing bones and the skeleton. ...
- Green Vegetables. ...
- Fish. ...
- Beans & Legumes. ...
- Egg. ...
- Whole Grains. ...
- Chicken. ...
- Sweet Potato.
Changes in Boys
They tend to grow most quickly between ages 12 and 15. The growth spurt of boys is, on average, about 2 years later than that of girls. By age 16, most boys have stopped growing, but their muscles will continue to develop.
- Eat a balanced diet. ...
- Use supplements with caution. ...
- Get the right amount of sleep. ...
- Stay active. ...
- Practice good posture. ...
- Use yoga to maximize your height.
Results: In comparison to placebo, caffeine increased squat jump height (34.5 ± 6.7 vs. 32.7 ± 6.2 cm; p < . 05) and countermovement jump height (37.9 ± 7.4 vs. 36.4 ± 6.9 cm; p < .Do you need protein to jump higher? ›
It has been shown to decrease fat mass while improving lean muscle mass, this will make the athlete stronger and more explosive and ultimately capable of jumping higher! If the athlete has a dairy intolerance, use beef protein or a plant based protein that is complete.
Increase in core strength allows you to run faster, jump higher, and simply be stronger than your opponent at the end of a game. Bracing exercises such as planks, dynamic stability, kneeling with bands, and anti-rotation with bands, will help increase this area of an athlete's strength.Can you learn to jump higher? ›
Build up explosive movements
"To jump higher, you're going to want to develop the muscles that you use to jump," says Okaah, which means that you'll want to double down on jump-based strength exercises like burpees, squat jumps, and forward jumps. Then, you can build up to jumping on top of a box or elevated surface.
Quadriceps. These large muscles on the front of your thighs do a lot of work every time you jump. Once your legs are bent and you start to launch into the air, the quads are pulling a majority of your weight. The stronger and more adjusted to explosive motion they become, the higher you will be able to jump.
What is the most important muscle for jumping? ›
The specific muscles responsible for 80% of the leaping power are in the central and lower body parts. Out of these muscles, those who play a significant part in jumping are the glutes, quads, hamstrings, and calf muscles. The overall muscle activity involves the hip, knee, and ankle extension in three stages.Why am I losing my vertical jump? ›
Vertical jumping power declines with advancing age, which is theoretically explicable by loss of muscle mass and increases in body fat.Does leg press help vertical? ›
Leg press training improves balance recovery, vertical jump height, number of bodyweight squats in 30 seconds, and short-distance sprinting ability.Does weight affect vertical? ›
An individual with lower body fat % definitely has a higher vertical jump (8,9). This is because the athletes with lower body fat % and greater power are more likely to generate greater velocity of kicking (7).Do ankle weights increase your vertical? ›
Unfortunately, ankle weights do not help your vertical. Not even a little.How can I increase my vertical in 1 week? ›
- Jumping jacks. Jumping jacks are a type of plyometric exercise that can help you jump higher by building lower body strength. ...
- Single-leg deadlifts with jump. This advanced exercise builds stability as you explosively jump up using one leg at a time. ...
- Burpees. ...
- Forward linear jumps. ...
- Squat jumps. ...
Vertical jumping power declines with advancing age, which is theoretically explicable by loss of muscle mass and increases in body fat.Do shoes increase vertical? ›
The vast majority of athletic footwear companies focus their research and development efforts on shock absorption and cushioning. While this is clearly important in the manufacture of athletic footwear, it does little to help increase the vertical leap of an athlete.Do calf raises make you jump higher? ›
Whether that is folklore or not, calf raises are an effective way to add some coil and recoil into your jump. Calf raises are a simple exercise and when you are doing that type of volume (please, don't go from zero to 1,000) you don't need any weight or gear.How many inches is a good vertical? ›
|Very good||24 - 28||61-70|
|Above average||20 - 24||51-60|
|Average||16 - 20||41-50|
|Below average||12 - 16||31-40|
Do box jumps help your vertical? ›
Box jumps are an excellent way to enhance explosive power, further develop strength through your lower body, improve vertical jump height, and generally improve athletic performance.How can I add 10 inches to my vertical fast? ›
Decreasing body fat percentage, strengthening of lower body especially Glutes, doing Olympic lifts, and a proper posture will definitely increase your vertical jump by 10 to 11 inches.Do weights increase vertical jump? ›
For beginners to strength training, traditional weight training exercises provide a safe, accessible and highly effective way to increase vertical jump power.What muscles help you jump higher? ›
What Muscles Are Used for Jumping? Your lower body muscles, including your calves, hamstrings, quads, and glutes, propel your body upward when you jump. These muscles play important individual roles in jumping and work together to help you launch yourself higher.Do heavy squats increase vertical jump? ›
But, does the squat make you jump higher? Yes, building strength in the squat has been shown to increase vertical jump performance by 12.4% after only 8-weeks of squat training. When comparing the squat with other lower body exercises, such as the leg press, the squat is 3.5X more effective in increasing jump results.Do I need to lift to jump higher? ›
The musculature of your arms is required for balance." Training to jump high should include movements that build strength, like deadlifts and squats, as well as plyometric moves, like tuck-ups and box jumps.Do abs help you jump higher? ›
Core strength is a key component to any athlete's development. Increase in core strength allows you to run faster, jump higher, and simply be stronger than your opponent at the end of a game.Do hips help you jump higher? ›
Strengthening the hip flexors can help improve your vertical jump. A healthy hip flexor will help you to get up higher while moving faster.