5 Exercise to Improve Your Vertical Jump

Each component of the vertical jump can be trained through specific exercises. Here are five exercises to help you improve your vertical jump:

1. Low and High-Level Plyometrics: Include exercises like pogo jumps, leaps, and bounding to build jumping ability. Start with low-level plyometrics and gradually progress to higher-level plyometrics to avoid injury and build tissue quality.
2. Squats: Strengthen your lower body with squats. Focus on form and accelerate as you stand up, mimicking the vertical force needed in a vertical jump.
3. Pull-Ups: Strengthen the lats, core, and improve force transfer between the upper and lower body, essential for a powerful vertical jump.
4. Box Jumps: While not a true plyometric exercise, box jumps help with the “drive” phase of the vertical jump. Focus on achieving triple extension and pushing the ground away explosively.
5. Depth Drops and Depth Drop Jumps: Stand on a box (6 to 36 inches high) and step off, landing in an athletic position. Once comfortable, add in the jump upon landing, aiming to jump as high as possible immediately after touching the ground.

By incorporating these exercises into your training routine, you can improve your vertical jump and overall athletic performance. Remember to start slowly and gradually increase intensity to avoid injury.