How to Help My Vertical Jump

Strong vertical jumping is an important skill for basketball players and other athletes. Increasing the height of a vertical jump takes time and patience. Several exercises are designed to build the same muscles used in a vertical jump. Doing these exercises regularly will help increase the height of your jump, as well as condition your muscles to improve your overall physical fitness. Your vertical jump may not improve overnight, but after doing these exercises over time, you will see an increase in your jump height.

Things You'll Need

  • Athletic shoes
  • Workout space
  • Free weights
  • Squat rack
  • Ankle weights
  • Jump rope
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Instructions

    • 1

      Perform squats with or without weights. If you are using weights, use a squat rack to avoid injury. Squats target your front thigh, or quadriceps, muscles. Stand with feet shoulder width apart and back straight. Bend at the knees only, keeping your shoulders above your hips. Raise your arms to help balance yourself or, if using weights, to hold the weight bar across your shoulders. Bend your knees until your leg creates a 90-degree angle at the knee. Slowly return to an upright position. Try doing two sets of 10 squats each. Aim for three sets of fifteen squats, increasing the number slowly as the exercise becomes easier.

    • 2

      Attempt jump squats after you become comfortable with regular squatting. Begin as you would for a normal squat. As you are slowly returning to a standing position, jump straight up. Try two sets of 10 jump squats at a time. Increase the number slowly as squats become easier, aiming for three sets of 15 jump squats. This exercise also will build the quadriceps.

    • 3

      Try calf raise exercises with or without ankle weights. Stand with feet shoulder width apart. Slowly and steadily raise up onto your toes. Slowly and steadily roll your feet back to a normal standing position. The key to this exercise is to raise slowly and steadily. Do not rock or bounce up and down. Try three sets of 10 calf raises to start. Increase slowly, aiming for five sets of 10 calf raises. This exercise will strengthen your calves and ankles, adding power to your leap.

    • 4

      Jump rope, starting with 15-minutes sessions. Increase jumping time in five-minute increments over time, aiming for a 30-minute jump rope workout. Try jumping on tiptoes for a more challenging workout. Jumping rope is a full cardiovascular workout and can increase the height of your vertical jump when done regularly. Jumping rope can significantly improve muscle tone in your quadriceps, calves and ankles.