How to Increase Your Vertical Jump With Training

Whether you're playing basketball at the park every day or just wanting to improve your track and field performance, adding a few more inches to your vertical jump is a way to gain an advantage on the competition. You can do many exercises with weights to increase your vertical jump, but there are also exercises you can do with common items to get a jump up on the other team. By practicing some of these tips daily, you'll soon see gains in your lift.

Things You'll Need

  • Stairs
  • Jump rope
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Instructions

    • 1

      Perform a deep knee bend by starting with your feet shoulder width apart, and your back arched. Crouch down slowly, putting yourself in the lowest crouch form possible without causing pain. Slowly rise back up to a fully standing position. Repeat the process 15 times, and increase the amount of repetitions as you get stronger.

    • 2

      Perform a deep knee bend jump by starting in the same position as the deep knee bend. Crouch down slowly, putting yourself in the lowest crouch form possible without causing pain. Jump up as quickly as possible, exploding up to your highest point possible, jumping off of the ground. Land and go directly into the lowest crouch position and repeat the jump. Repeat 15 times, and increase the number of repetitions as you get stronger.

    • 3

      Perform a toe raise by standing with your feet shoulder width apart. Raise up your body so you're supporting your weight on the tips of your toes, then slowly lower yourself back down to a standing position. Perform this task between 30 and 50 times.

    • 4

      Jump rope on a daily basis, and try to work it into your daily routine.

    • 5

      Stand at the end of a set of stairs, on the first step of the stairs. Look towards the bottom of the stairs. Jump off of the first step onto the ground, then immediately jump up in the air with your arms in the air. Repeat several times, and increase the height of the drop as you get better.

    • 6

      Practice jumping for the sport for which you're training. Jump for the basket if you're playing basketball, working on jumping motions going towards the hoop and try dunking the ball on lower baskets. Practice spiking the ball if you play volleyball, or practice jumping the wall if you play baseball, this way you'll be focusing on the same muscles that you'll use in a game.