The Best Workout for Vertical Jumping

Do you want to increase your vertical jumping ability? Read on to learn the best workouts to help you achieve your goals. Whether you’re an athlete looking to improve your jump, or just looking for a new way to work out, you will find it here.

Quick facts: Best Workout For Vertical Jump

✅ Plyometrics, core strengthening and weightlifting can help improve vertical jump performance (American Council on Exercise).

✅ The average vertical jump height for men is 20 inches and for women is 14 inches (American Council on Exercise).

✅ Jump squat training is one of the best exercises to increase vertical jump (NSCA).

✅ Explosive workouts such as

  • Kettlebells
  • Olympic lifts
  • Sprints
  • Box jumps
  • are effective for improving vertical jump (Stack).

    ✅ Wearing a weight vest while doing your workout can help improve vertical jump height (Men’s Health).

    Checkout this video:

    Warm Up

    Warming up is important when it comes to any kind of physical activity, and vertical jumping is no exception. Warming up your body helps prevent injuries and improve your performance. The right warm-up can also help you to get the most out of your vertical jumping workout.

    Let’s explore the best warm up exercises that you can do before your vertical jump session:

    Dynamic stretching

    Dynamic stretching is a very important form of warm up before participating in any form of physical activity. This type of stretching involves active movements that take the muscle through its full range of motion.

    Dynamic stretching for vertical jumping exercises such as leg swings, lateral skaters and jump squats should be performed to ensure that all your muscles are warmed up before attempting the explosive jumps you’re aiming for. Dynamic stretching can also prepare your body for the more intense workout that is to come, improving your mental readiness and helping to reduce the risk of injury.

    When conducted properly, dynamic stretches will encourage better performance than static stretches due to its continuous movement across a longer period of time.

    Foam rolling

    Foam rolling is an important warm up exercise for vertical jumping. Foam rolling increases the circulation of the muscle and releases any tightness which can limit power performance.

    To foam roll properly, target the large muscle groups such as your glutes and hip flexors, and focus on pressing away towards the muscle center with slow and even pressure as you foam roll them. Additionally, studies have shown that it is more beneficial to move your body along with the roller to create more tension on the targeted areas than just simply rolling back and forth over them. When performed correctly, foam rolling can enhance performance while reducing risk of injury by promoting blood flow efficiently throughout the body.

    Strength Training

    Strength training is an essential component of any vertical jumping program. It is important to focus on exercises that target the lower body muscles, such as squats, lunges, and deadlifts in order to build power and explosiveness. By strengthening the muscles in your legs, including your quads, hamstrings, calves, and glutes, you can improve your vertical jumping ability.


    Squats are one of the best exercises for developing power and explosiveness needed for activities like jumping. This movement involves bending at the knees, lowering your body as far as possible, and then pushing back up to standing. When done properly, Squats can help build strength in the hips and legs while improving balance, coordination and flexibility.

    To maximize your vertical jump training, it is important to complete squats with correct form by keeping your lower back supported in a neutral position throughout the movement. Additionally, it is important to challenge yourself further by increasing weight and reps gradually over time as you become stronger. Squats are an effective way to develop strength in order to increase vertical jump height and performance.


    Lunges are a functional exercise that involves stepping one foot forward, then bending both knees to lower your hips towards the ground. As part of a strength training program for vertical jumping, lunges can build leg strength and improve balance. When performing lunges, you should focus on keeping your chest up, back straight, and engaging the core in order to promote proper posture and stability. When conscious about maintaining good form, lunges can be performed with dumbbells for extra resistance or with a barbell across the shoulders for heavier loads.

    For extra challenge, lunge jumps can be incorporated into the workout by exploding out of the low lunge position into a jump with good acceleration technique. This helps build explosive power to increase vertical jump height while improving agility and coordination as well as speed endurance. Lunges are an excellent way to strengthen leg muscles while building balance and stability which are essential for powerful vertical jumps.


    Deadlifts are one of the most effective exercises for increasing vertical jumping ability. This strength training exercise works several muscle groups, including the quadriceps, hamstrings, glutes, lower back and abdominal muscles. When these muscles are strong and powerful, they produce a great deal of force when you jump.

    The key with deadlifts is to perform them using excellent form. Start with a weight that you can control as you lift it and keep your core tight throughout the entire movement. Start off with three sets of 12 reps and then gradually increase your weight as you get stronger. You will begin to see an improvement in your vertical jump if you consistently work on this exercise.

    Single-leg exercises

    Single-leg exercises are an important part of any vertical jumping program because they provide a unique challenge and emphasize muscle activation in the areas most important for developing a higher vertical. These exercises include single-leg squats, single-leg deadlifts, lunges, box jumps, and step ups.

    Single-leg exercises force each leg to shoulder all the weight and balance itself. This, in turn, increases the demand placed on the muscles being worked—such as your glutes and quads—and can lead to greater improvements in your vertical jump.

    Single-leg exercises can also help to reduce imbalances between sides of the body. They can be performed with one or two weights held at either side of the body or with a resistance band around your legs. When adding weights or bands to your workouts it is necessary that you increase the intensity gradually so that you don’t injure yourself while executing these movements.

    Power Training

    Power training is a great way to improve your vertical jumping skills and performance. This type of training focuses on improving your explosive power and strength, and it can be done through exercises such as squat jumps, box jumps, and medicine ball throws. By developing your strength and power, you will be able to make quicker and more efficient movements that will help you jump higher.

    Let’s take a closer look at power training and the best exercises for vertical jumping:


    Plyometrics, sometimes referred to as “jump training“, is a type of power training which involves rapid, powerful movements that stretch and shorten muscles quickly, similar to what happens when you jump. Plyometric exercises are used to generate explosive force in the muscles, which can be beneficial for activities such as vertical jumping.

    Examples of plyometric exercises include box jumps, jump squats, and tuck jumps. Typically, plyometrics are performed using bodyweight exercises but can also be done with weights or resisted bands.

    Plyometric exercises focus on developing explosive power rather than muscular strength or endurance. As a result, plyometrics should be kept to short bursts of effort and performed with periods of rest between bouts for proper recovery period. It is also important to use appropriate form with these exercises and land on the balls of your feet or toes in order to reduce the risk of injury.

    Box jumps

    Box jumps are a great way to increase power and vertical jumping ability. The exercise consists of a jump onto a box or other elevated surface, followed by an immediate jump off. Box jumps can be performed as part of a dynamic warm-up before a workout or game, but it can also be used to really increase the intensity of an exercise routine. Box jumps help keep athletes explosive and powerful in addition to improving vertical leap ability.

    When performing box jumps, make sure to:

    • Start with smaller boxes and gradually move onto higher boxes as you become more comfortable and powerful when jumping.
    • Land according to your skill level.
    • Find variations of box jumps that focus on various aspects such as height or speed that fit your goals the best before going into it full force.

    Medicine ball throws

    Medicine ball throws are a great way to boost your vertical jump because they increase the explosiveness of your lower body. Medicine ball throws involve explosively throwing a weighted medicine ball while jumping off one or two feet. You can perform throws with a weighted ball in any direction, such as forward, backward, up, and down.

    This exercise not only helps you increase your power and explosiveness but also teaches you how to use your hips and legs in an efficient, coordinated way to help you launch higher while jumping. Medicine ball throws are also an excellent addition to any plyometric routine and can help build strength in the muscles responsible for powering jumps.

    Core Training

    Core training is an important part of any vertical jumping workout plan. A strong core provides stability, balance and control – all of which are needed for maximum jump height. Core training also helps build explosive power and increases your range of motion, making it easier to generate force against the ground.

    Let’s explore some of the best core exercises for vertical jumping:


    Planks are an essential part of any core training program for vertical jumping. The plank exercise strengthens the core muscles, which are important for stabilizing the body during sudden, explosive movements. It also builds a stronger lower back and improves postural awareness and balance that can help prevent injuries.

    To perform the plank exercise, start by lying on your stomach with your forearms resting on the ground in front of you. Engage your core muscles by tensing them as if someone was about to punch you in the stomach, then lift up onto your toes and forearms so that only your elbows and toes are touching the ground. Make sure to keep your back straight, hips down, and focus on keeping tension throughout your body as you hold this position for 30 seconds to one minute at a time.

    Russian twists

    Russian twists are a core training exercise designed to work the deep abdominal muscles and the deep muscles of the hips. This workout is an excellent choice for athletes looking to increase their vertical jumping power, as it strengthens and stabilizes the body for powerful, explosive jumps.

    To perform Russian twists, set up on an exercise mat with feet flat on the floor. From this sitting position, lift both legs off the ground and cross them so that they form an “x” shape in front of you. Lean back slightly and keep your back straight while maintaining control of your body. Then twist from side to side while keeping your legs in a crossed position. Make sure to keep your shoulders relaxed throughout, using only your abs and hip muscles to perform each twist. Aim for 3 sets of 10-15 reps, or as many as you can do with proper form until fatigue sets in.

    Bicycle kicks

    Bicycle Kicks are an excellent core strengthening exercises for athletes who want to increase their vertical jump. They involve performing a plank and then extending the legs, one at a time into a bicycle motion, with the legs in the air. Bicycle Kicks build core strength and stability, which is necessary for powerful vertical jumping movements.

    When doing Bicycle Kicks, keep your stomach and back muscles tight as you lift your feet off the ground. Make sure to keep your back straight and do not arch or dip your lower back as you extend your legs. It’s important to focus on using the core to move the legs rather than relying on momentum from swinging them around. Additionally, make sure that you do not overextend by arching your lower back when bringing your feet back up to the starting position.

    Try performing:

    • 3-4 sets of 8-10 repetitions of Bicycle Kicks for optimal results.

    Cool Down

    Cooling down after a vigorous workout is just as important as the actual workout itself. Cool down exercises help reduce the lactic acid build up in your body and help prevent soreness and injury. It also allows you to gradually reduce your heart rate and breathing back to its normal level.

    Here are some cool down exercises that are great for those who are looking to increase their vertical jumping ability:

    Static stretching

    Static stretching is a type of stretching in which one holds a certain position for a predetermined period of time, typically 10-60 seconds. It is often used to improve flexibility and mobility around the muscles and joints. For example, static stretches can be used to increase range of motion in the hips or shoulders, both of which are important muscles for vertical jumping. Additionally, static stretching helps cool down the muscles after a workout and prepares them for any upcoming activities.

    Static stretching can be done either before or after a workout. If done before, it is important that it is done at least 10 minutes prior to activity because it can negatively affect performance if completed too close to an exercise regimen. It is best to focus on target areas during this stretch such as your calves and quads which are essential muscle groups involved in vertical jumping. Hold each stretch for 10-15 seconds while breathing deeply before moving onto the next one.

    Foam rolling

    Foam rolling is one of the best cool down exercises to increase vertical jump height. It relaxes tight muscles and increases range of motion, both of which are essential to a successful vertical leap. Foam rolling is relatively easy to do and can be done anywhere. It involves applying pressure to specific areas on the body with a foam roller or other device that has balls, knobs or other protrusions. Doing so releases tension in the muscle and can improve flexibility, reduce soreness and help prevent future injuries.

    Moreover, foam rolling not only increases athletic performance but also helps athletes recover from vigorous workouts or strenuous sporting activities. Furthermore, foam rolling is also considered a form of massage therapy that can help relax the mind as well as promote general wellbeing by improving circulation throughout the body.

    FAQs about: Best Workout For Vertical Jump

    Q1: What type of exercises are best for improving vertical jump?

    A1: Squats, calf raises, and plyometrics are all great exercises for improving vertical jump. Squats focus on strengthening the legs and hips, which are key for jumping. Calf raises help build the strength in the calf muscles, which are necessary for pushing off the ground. Plyometrics will help build power, so you can jump higher.

    Q2: How often should I do these exercises?

    A2: Depending on your current fitness level, you should aim to do these exercises at least 3 times a week. However, as you progress and get more comfortable with the exercises, you can increase the frequency and intensity to maximize your gains.

    Q3: Are there any other tips for improving vertical jump?

    A3: Yes! Make sure to stretch and warm up before each workout and cool down and stretch after. Additionally, focus on your technique and form while doing the exercises. Finally, make sure to get enough rest and nutrition to ensure your body is healthy and ready to take on the challenge!

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