Vertical Jumping

Being able to vertical leap is essential for increasing your playing ability in any sport, especially basketball. You can use these methods when training to increase your vertical and you will get great results with them. If you want more regular play, want to score more effortlessly, or just straight up want to impress people with an ability to dunk - then implement exercises correctly and consistently and you'll see results.

Jump Shrugs

The term shrug comes from the end movement where you shrug your shoulders up. Begin like you are about to lift a bar, thrust upwards and focus on shrugging those shoulders. Do 5 or 6 in each repetition.

Shock Jumps

Find a box or platform which is approximately the same height as your ability to jump. Begin on the box and step down to the ground. Focus on landing on the balls of your feet and try not to bend the legs to absorb contact. Keep a fixed leg.

Depth Jumps

The same as shock jumps, but once you have landed on the floor jump back up as high as you can. Make the contact with the ground minimal.

Squat Jumps

Very simple but an effective way of building up the thighs. Squat in a low position and leap upwards. You can vary the routine by attempting to leap over distance thus doing squats that are like a long jump. Your thighs will tire quickly. Do one at a time or do a succession of long jumps where you land and quickly do the next jump. This will greatly improve your speed and agility.

calf exercises

The muscles below the knee are a vitally important towards achieving a high leap. Many below the knee exercises can be used including skipping with a rope, raising your toes from the ground (roll your foot up from the heel of the foot and point the toes upwards) and also stair climbing. Try running up the stairs at speed for quickest results. Always run up the stairs whenever you are in a tall building or a skyscraper. Run up those stairs.

One Leg Hops

Practice height and distance jumps one leg at a time. Aim to beat the previous jump each time. When your leg gets tired, change legs and continue. Initially the exercise seems simple but will prove most beneficial if you make the effort to achieve length and a good height.

The Vertical Project
Jump Experts
Vertical Jump Development Bible