The Best Vertical Jump Exercises You Can Do at Home

The vertical jump is an important aspect of many sports, including basketball, volleyball, and track and field. A higher vertical jump can give you an advantage on the court or field, allowing you to jump higher and reach for the ball or clear a hurdle more easily. But, not everyone has access to a gym or the time to go to one. The good news is that you can still improve your vertical jump at home with the right exercises.

Plyometric Exercises

Plyometric exercises are a great way to increase your vertical jump because they focus on explosive power. These exercises involve quick, explosive movements that work the fast-twitch muscle fibers that are responsible for quick, powerful movements like jumping.

  1. Box Jumps: Stand in front of a box or step and bend your knees. Jump up onto the box, landing with both feet on top. Step down and repeat.

  2. Tuck Jumps: Start standing with your feet shoulder-width apart. Jump up and bring your knees to your chest. Land and repeat.

  3. Depth Jumps: Stand on top of a box or step and step off. As soon as you land, jump as high as you can.

Strengthening Exercises

In addition to plyometric exercises, it's also important to strengthen the muscles that are used in jumping. Strong legs and a strong core are key to jumping higher.

  1. Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body as if you were going to sit down. Push back up to the starting position.

  2. Lunges: Step forward with one foot and lower your body until your thigh is parallel to the ground. Push back up to the starting position.

  3. Planks: Get into a push-up position, but rest on your forearms instead of your hands. Hold for 30 seconds or longer.

  4. Calf Raise: Stand with your feet shoulder-width apart and your toes pointing forward. Rise up on your toes as high as you can. Lower back down and repeat.

Stretching Exercises

Stretching is an important part of any exercise routine. It helps to warm up the muscles and reduce the risk of injury.

  1. Hamstring Stretch: Sit on the floor with one leg extended in front of you and the other leg bent. Reach forward and touch your toes.

  2. Quad Stretch: Stand with your feet hip-width apart. Bend one knee and bring your heel towards your butt. Hold onto your ankle and hold for 30 seconds.

  3. Calf Stretch: Stand facing a wall with your hands against it. Step back with one foot and bend the knee of the front leg. Keep the heel of the back leg on the ground.

Incorporating these exercises into your routine, along with a healthy diet and plenty of rest, will help you to improve your vertical jump and take your game to the next level.

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