Basketball Vertical Jump Drills

Performing vertical jump drills requires doing a certain type of exercise. These exercises are known as plyometrics and produce power as opposed to raw strength. Perform these plyometric exercises up to three times per week and gradually increase the number of repetitions or sets. Always perform these at maximum intensity as the goal is not endurance training but training for a short burst of power.

  1. Slalom Jumps

    • Performing slalom jumps will help build power in your legs and increase your vertical jump. Draw a line or place a rolled-up towel on the ground. Place both your feet on one side of the line and then proceed to jump over the line, back and forth, with both feet. This will tire your legs out quickly but aims to increase the amount of repetions you do over time. Slalom jumps will increase the power in your calves in particular.

    Burpee

    • Performing burpees are a common exercise used in many sports, including basketball, to increase jumping power. Start in the push-up position, thrust your knees up toward your chest and then jump off the ground. Repeat this with fluidity in quick succession. Jump as high as you can each time and perform a push-up when you go into the push-up position. The point of a burpee is not only to increase leg strength but also to condition the body to learning to jump high even in a fatigued condition when the heart rate is high.

    Box-Jump

    • Position a box of around 2 feet high in front of you and jump onto it with the tips of feet landing on the edge of the box. Jump back down and repeat. These are a common conditioning exercise for basketballers and will increase you vertical jump. As with the other exercises, increase the repetitions and speed with which you perform the jumps over the course of weeks and months.

    Squat Jump

    • Squat jumps are performed by lowering your body into a squatting position and then thrusting your body into a jump from this position. Unlike slalom jumps and box-jumps, squat jumps will work the thighs and hamstrings heavily.