7 Science Based Exercises to Increase Your Vertical Jump Quickly

If you’re looking to improve your vertical jump in a short period, this guide will show you seven highly effective exercises. These exercises are part of proven training programs and focus on building strength, explosiveness, and mastering jump-specific movements. Let’s dive in!

Strength Training Exercises

Building a strong foundation is essential for improving your vertical jump. These strength-training exercises will develop the power you need to propel yourself higher.

1. Squats

Squats are the cornerstone of any vertical jump program. Known as “the king” of vertical jump exercises, they strengthen your quads, hamstrings, and glutes—key muscles for jumping.

• How to Perform:

  • Go as low as possible while maintaining proper form.

  • Execute the movement quickly to engage explosive power.

• Sets & Reps: 4 sets of 6-8 repetitions.

2. Deadlifts

Deadlifts focus on the posterior chain (glutes and hamstrings), which plays a critical role in jumping power.

• How to Perform:

  • Use a barbell or dumbbells, ensuring a straight back and proper form.

  • Lower the weight with control and lift explosively.

• Sets & Reps: 4 sets of 6-8 repetitions.

3. Dumbbell Lunges

Lunges improve single-leg strength, which is crucial for one-legged jumps and overall stability.

• How to Perform:

  • Step forward deeply, lowering your back knee toward the floor.

  • Push back up to the starting position and alternate legs.

• Sets & Reps: 4 sets of 6-8 repetitions per leg.

These three strength exercises form the foundation of your vertical jump training. Once you’ve built strength, it’s time to focus on explosive power.

Plyometric Exercises

Plyometrics develop the explosive force needed for maximum vertical lift. Incorporate these exercises into your routine after building a solid strength base.

4. Barbell Jump Squats

This exercise combines the strength of squats with explosive jumping power.

• How to Perform:

  • Hold a barbell on your shoulders (lightweight for safety).

  • Perform a squat and explode upward into a jump.

• Sets & Reps: 4 sets of 6 repetitions.

5. One-Leg Box Jumps

One-legged box jumps enhance your ability to jump higher off a single leg, perfect for athletes focused on basketball or volleyball.

• How to Perform:

  • Stand on one leg and jump onto a box or platform.

  • Alternate legs after each set.

• Sets & Reps: 4 sets of 6 repetitions per leg.

Tip: Ensure you can squat 1.5 times your body weight before attempting this exercise.

6. Depth Jumps

Depth jumps are a shock training exercise that builds explosive power and reflexes.

• How to Perform:

  • Step off a box, land softly, and immediately explode into a vertical jump.

• Sets & Reps: 4 sets of 6 repetitions.

This advanced exercise is highly effective but requires a strong base of strength training. Make sure your squat strength meets the requirements before attempting.

7. Practice Dunking

Finally, the best way to improve your vertical jump is to practice jumping itself. Dunking mimics the exact movement patterns of a jump, building coordination and muscle memory.

• How to Practice:

  • Spend time each session attempting to dunk on a rim.

  • Focus on explosive takeoffs and perfecting your technique.

Tip: Don’t abandon dunk practice while working on strength and plyometrics. Consistency is key!