To Increase Vertical Jump:
A Simple Workout that Gets Results

To increase vertical jump is a major goal of almost every player I've ever coached, whether they were 5'0" or 6'5". Basketball is very often played above the rim, and if you've got a player with a good vertical leap, that usually spells more rebounds and easier put backs for your team.

So it is of no surprise that my players ask every summer for a workout that will help them increase vertical jump.

Good vertical leaping ability is, of course, as much a matter of the right genetics as it is of proper training. But like any other aspect of physical activity, in order to get the most out of what the body can do, the muscles need to be trained appropriately. Regardless of genetics, pretty much anyone can increase vertical jump if they train their muscles right.

The workout to follow is what I give my players that want to increase vertical jump a few inches. This is essentially strength training, focusing on the leg muscles involved in jumping up to the hoop. Unlike the weight training workouts I provide, there are no weights involved in this workout; however, it is strenuous on the leg muscles, so I tell my players not to do this workout at the same time as they hit the gym - to do the jumping program on alternative days to the weight training program. For this workout to help them increase vertical jump, their legs need to be fresh when they perform the exercises.

Workout To Increase Vertical Jump:
BASIC GUIDELINES

Complete all sets of each exercise before moving on to the next exercise.
Always allow enough rest in between sets so that you are able to complete the next set strong.
Always warm up thoroughly before performing these exercises - just because there is no weight involved doesn't mean the exercises aren't strenuous - in fact, because the exercises are all explosive, they likely place even more strain on your muscles than weight lifting exercises would.
Although it isn't as necessary as when you are weight lifting, it is always good practice to work out with a partner - you will tend to push each other to perform better, and when you do increase vertical jump by an inch or two, it's always nice to have someone witness it.

Workout To Increase Vertical Jump:
THE WARM-UP

Much the same as with weight training workouts, the warm-up needs to be dynamic - i.e., not the static, "strike the pose and hold it for 10 seconds" stretches we used to do not so long ago. Warm-ups need to simulate to a less strenuous degree the movements the muscles will be doing during the workout.

Active Warm Up: alternate jogging and slow running, or skip rope, or bike for about 5 minutes to warm up the muscles. Use long, slow movements to help stretch out the muscles gradually.

Dynamic Stretching : The focus here is on warming up the legs - perform these stretches in order:

Exercise	Description	Repetitions
1. Deep Lunge Steps	Step far out with the right foot, then bring the left knee down almost to the floor. The upper left leg should be perpendicular to the floor, the upper right leg should be parallel to the floor, and the back should be straight. Then straighten and step forward with the left foot, bringing the right knee almost to the floor.	Walk in this manner the length of the court and return x 2
2. High Knee Steps	Bring the right knee to the chest, then step out with the right foot in a normal length gait. Bring left knee to the chest, then step out with the left foot in a normal length gait.	Walk in this manner the length of the court and return x 2
3. Calf Raise Walk	With each step, raise up as high as possible on the ball of the foot, feeling the calf muscles working to push the body up.	Walk in this manner the length of the court and return x 2
4. Deep Lunge with Elbow Touch	Same as the Deep Lunge Steps, but this time touching the opposite elbow to the ankle with each step. For example, when stepping out with the left foot, as the athlete drops the right knee he also leans in and brings his right elbow across the body to touch the left ankle.	Walk in this manner the length of the court and return x 2
5. Butt Kicks	Lightly jog down the court, kicking each foot backward and up, as if trying to kick yourself in the butt. The stretch should be felt in the quadriceps.	Jog in this manner the length of the court and return x 2
6. Carioca	Facing the sideline, shuffle up the court crossing one foot over the other, first in front then behind. For example, start with the right foot crossing in front of the left, then the left crosses behind the right, then the right in front of the left, and so on.	Shuffle in this manner the length of the court and return x 2

Workout To Increase Vertical Jump:
THE VERTICAL LEAP WORKOUT

Exercise #1: Bench Jumps (2 sets 20 reps)

Stand in front of a bench (wide stair, chair, etc.) that is about knee height.
With your right foot on the bench, and your left foot on the ground, thrust yourself up as high as you can, using the thigh muscles of your right leg to push you up.
While in the air, switch legs so that you land with your right foot on the ground and your left foot on the bench.
Repeat with left leg thrusting you up.

Exercise #2: Running Jump (2 sets 10 reps)

Stand with one foot slightly in front of the other.
Take three strides with a quick-quicker-quickest pace.
As your foot hits the ground on the third stride explode vertically swinging your arms up for extra leverage.
Repeat starting with your other leg. This is one repetition.

Exercise #3: Tuck Jumps (3 sets 10 reps)

Stand with feet shoulder-width apart, knees slightly bent.
Jump up bringing your knees to your chest.
Land on the balls of your feet and repeat immediately.
Imagine the floor is like hot coals to reduce contact time with the ground.
Perform 10 continuous jumps for 1 set.

Exercise #4: Depth Jumps (2 sets 5 reps)

Stand on a box, bench or sturdy chair approximately 30-40cm high.
Step off the bench (don't jump off), landing on both feet, and as soon as you land explode vertically as high as you can.
Try to minimize ground contact time (i.e. don't sink down into a deep squat before jumping up)

Exercise #5: Rim Touches (2 sets 10 reps)

Starting from the elbow (at the corner of the foul line), take 2-3 hard steps and leap off one leg - like a lay-up - to touch the rim.
**If you can't touch the rim, then touch as high up on the mesh as you can.

Exercise #6: Calf Raises (2 sets 15 reps)

Standing on the edge of a stair, place the ball of the right foot on the edge so that most of the right foot is hanging off the stair.
Press the left foot against the right calf, so that all your weight is on the right foot.
Raise up as high as possible, in a quick, fluid movement, on the ball/toes of the right foot, then slowly lower the heel of the right foot as far below the stair as possible while still maintaining balance.
**Raising up should be done in a count of two; lowering down should be done in a count of four.
Perform 15 reps with the right foot, then switch to the left foot - this is one set.

Workout To Increase Vertical Jump:
THE COOL DOWN

Athletes jog or bike or skip for about five minutes to cool down muscles, then perform Static Stretches (hold for 10 seconds then switch). Be sure to stretch all muscles, moving the muscle into the stretch slowly, holding the stretch for 10 seconds, before releasing it slowly. Particular attention should be paid to the leg muscles.

Have the players track their progress - measure their vertical leap before they start the program, then half way through, then at the end. Have them run the workout for 8 weeks and see how they do - if they perform the exercises diligently and with as much energy as they can bring, they should be able to increase vertical jump noticeably in that time.

This training workout is a collection of exercises I have gathered from a variety of other training programs designed to increase vertical jump - I've taken the exercises that, to me, seemed to do a good job of developing the muscles used in the vertical jump.

And I believe these exercises are reasonably safe for athletes to perform without direct supervision - a program they can use on their own, during the off-season. Having said that, I'm not a professional trainer, so I would suggest that you consult a certified trainer before using this or any exercise program with your team

Most programs you come across that are designed to increase vertical jump have good points and bad points - review them for the author's credentials and, preferably, user reviews before spending any money on them. One such program that has caught my eye recently is the M.V.P. (Maximum Vertical Potential) Vertical Jump Program. The author, Trainer Alan Stein, has trained youth players at the McDonald's All-American Game, the Michael Jordan Classic, the Kobe Bryant Skills Academy and the Amare Stoudemire Skills Academy. Good credentials - I haven't tested the program yet, but it is definitely on my list of things to do this year!

There are many other programs out there that will help increase vertical jump - before passing them on to players, vet them for safety, credentials, and user results before passing them on to players.