7 Exercises to Improve Your Vertical Jump

7 Exercises to Boost Your Vertical Jump

Improve your vertical jump height with these partner-assisted exercises. Having a training partner helps ensure proper form and provides motivation and safety.

1. Assisted Box Jumps

Your helper stands next to the box, providing light support under your arms as you jump. This allows you to practice higher box heights safely while building confidence.

4 sets of 6-8 jumps | Rest: 90 seconds between sets

Helper's Role: Stand to the side with hands ready to support under the jumper's arms. Provide just enough assistance to ensure success while letting the jumper do most of the work.

2. Assisted Depth Jumps

Your helper guides you during the landing and helps initiate the explosive jump upward. This makes the exercise safer and helps you maintain proper form.

3 sets of 5 jumps | Rest: 2 minutes between sets

Helper's Role: Stand behind the jumper with hands hovering near their waist. Guide their landing and provide light upward assistance during the jump phase while ensuring proper balance.

3. Spotted Bulgarian Split Squats

Your helper spots you during this challenging single-leg exercise, allowing you to maintain better form and try more challenging variations.

4 sets of 8-10 reps per leg | Rest: 60 seconds between sets

Helper's Role: Stand to the side with one hand near the lifter's waist and another ready to assist the working leg. Provide balance support and help with the upward push if needed.

4. Band-Assisted Squat Jumps

Your helper holds resistance bands that provide upward assistance, allowing you to practice explosive jumping with reduced impact and greater height.

3 sets of 10 jumps | Rest: 90 seconds between sets

Helper's Role: Hold resistance bands under the jumper's arms or at their waist, providing consistent upward assistance throughout the movement. Adjust tension to allow for maximum effort while maintaining control.

5. Partner-Resisted Calf Raises

Your helper provides manual resistance during the exercise, allowing you to work against varying levels of resistance for better muscle development.

3 sets of 15-20 reps | Rest: 60 seconds between sets

Helper's Role: Apply downward pressure on the shoulders during the movement, varying the resistance throughout the set. Ensure the exerciser maintains proper ankle alignment.

6. Partner Medicine Ball Exchanges

Work with your helper to perform explosive medicine ball throws and catches, developing reactive power and coordination.

3 sets of 10 exchanges | Rest: 90 seconds between sets

Helper's Role: Stand 6-8 feet away and throw the medicine ball in an arc that requires the partner to jump and catch at the peak of their jump. Ensure proper spacing and timing.

7. Assisted Jump Reach Training

Your helper provides targeted assistance to help you reach new heights while practicing the actual jumping motion you want to improve.

4 sets of 8 reaches | Rest: 90 seconds between sets

Helper's Role: Stand behind the jumper and provide assistance at their waist, helping them reach higher than their current max jump height. This builds neuromuscular memory of jumping higher.

Training Guidelines for Helpers

• Always communicate clearly with your partner about their comfort level and needs
• Start with more assistance and gradually reduce it as they improve
• Keep safety as the top priority - be ready to provide support at any moment
• Maintain consistent assistance throughout each set
• Give verbal cues and encouragement during exercises
• Watch for signs of fatigue and adjust assistance accordingly
• Schedule 2-3 sessions per week with at least one day of rest between workouts

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Top 5 Vertical Jump Insoles Comparison

Transform Your Vertical Jump

Discover how specialized insoles can revolutionize your jumping ability and enhance your athletic performance

Key Features

🏃

Enhanced Energy Return

Advanced materials that compress and expand to maximize your jumping power

🦿

Impact Protection

Superior shock absorption to protect your joints during intense activities

⚡

Explosive Performance

Optimized design to convert your natural energy into maximum vertical lift

Why They Matter

Improved Athletic Performance

Vertical jump insoles provide the extra edge athletes need in sports like basketball, volleyball, and track & field. They help optimize your jumping mechanics and maximize power transfer from your legs to your feet.

Injury Prevention

The specialized cushioning and support systems in vertical jump insoles help reduce the impact on your joints, minimizing the risk of common sports-related injuries and allowing for longer training sessions.

Better Energy Management

These insoles are engineered to store and return energy efficiently, helping you maintain peak performance throughout your training or competition while reducing fatigue.

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Top Vertical Jump Insoles

Compare the best performance-enhancing insoles for athletes

MOVE Game Day Pro Insoles

★ ★ ★ ★ ★

(4.8)

Best for: Multi-sport use

• Excellent shock absorption
• Superior arch support
• Lightweight design

$64.99

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Silica Gel Sport Insoles

★ ★ ★ ★ ★

(4.5)

Best for: Fatigue reduction

• Spring cushioning
• Forefoot massage feature
• Plantar fasciitis support

$26.98

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VKTRY Silver Performance

★ ★ ★ ★ ★

(4.9)

Best for: Professional athletes

• Carbon fiber technology
• Maximum energy return
• Pro-level injury prevention

$99.99

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Superfeet Green Insoles

★ ★ ★ ★ ★

(4.6)

Best for: High arch support

• Professional-grade support
• Extended insole lifespan
• Deep heel cup design

$54.99

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Sof Sole Athlete Insoles

★ ★ ★ ★ ★

(4.2)

Best for: High-impact activities

• Dual-layer cushioning
• Moisture-wicking technology
• Anti-bacterial treatment

$13.69

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how to increase your vertical jump by 20 inches

Master Your Vertical Jump

A Scientific Approach to Gaining 20 Inches

Average Gain

20 inches

in 12 weeks

Success Rate

89%

of committed athletes

Training Time

45 min

per session

The Science Behind the Jump

Vertical jump height is determined by three key factors:

• Fast-twitch muscle fibers - Responsible for explosive power
• Neural adaptation - Improved nerve-muscle connection
• Strength-to-weight ratio - Optimal power output

Phase 1: Foundation (Weeks 1-4)

Squat Variations

Sets: 4

Reps: 8-12

Rest: 90 seconds

Box Jumps

Sets: 5

Reps: 6

Rest: 2 minutes

Calf Raises

Sets: 3

Reps: 15-20

Rest: 60 seconds

Phase 2: Power Development (Weeks 5-8)

Depth Jumps

Sets: 4

Reps: 5

Rest: 2 minutes

Olympic Lifts

Sets: 5

Reps: 3-5

Rest: 2-3 minutes

Plyometric Lunges

Sets: 3

Reps: 8 each leg

Rest: 90 seconds

Phase 3: Peak Performance (Weeks 9-12)

Max Effort Jumps

Sets: 6

Reps: 3

Rest: 3 minutes

Complex Training

Sets: 4

Reps: 2-4

Rest: 2-3 minutes

Speed Work

Sets: 5

Reps: 4

Rest: 2 minutes

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10 minutes Vertical jump training at home

10-Minute Vertical Jump Training Schedule

Time	Exercise	Description	Intensity	Reps/Sets
0-2 minutes	Dynamic Warm-up	High knees, leg swings, ankle bounces	Low	30 seconds each
2-4 minutes	Squat Jumps	Explosive jumps from squat position	Moderate	3 sets of 8 reps
4-6 minutes	Box Jumps	Jump onto elevated platform (or simulate)	High	3 sets of 6 reps
6-8 minutes	Depth Jumps	Step off platform and jump immediately	High	3 sets of 5 reps
8-10 minutes	Plyometric Lunges	Alternating jump lunges	Moderate-High	3 sets of 10 reps

Note: Rest 30 seconds between sets. Adjust intensity and height based on your fitness level. Always maintain proper form to prevent injury.

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Vertical Jump Training with Resistance Bands

Resistance band training is an effective method to improve your vertical jump height. The bands provide variable resistance throughout the movement, helping to develop explosive power and strengthening the specific muscle groups needed for jumping higher.

Exercise Comparison Table

Exercise	Difficulty Level	Target Muscles	Band Resistance	Sets x Reps	Benefits
Banded Squat Jumps	Intermediate	Quads, Glutes, Calves	Medium	3-4 x 8-12	Develops explosive power and teaches proper jumping mechanics
Resisted Box Jumps	Advanced	Full Lower Body	Light to Medium	4-5 x 6-8	Improves jump height and landing mechanics
Banded Calf Raises	Beginner	Calves	Light	3 x 15-20	Enhances ankle explosiveness and stability
Resistance Band Deadlifts	Intermediate	Hamstrings, Glutes, Lower Back	Heavy	4 x 8-10	Builds posterior chain strength
Banded Split Squats	Intermediate	Quads, Glutes, Hip Flexors	Medium to Heavy	3 x 10-12 each leg	Develops single-leg power and balance

Training Tips

• Always perform a proper warm-up before starting your training session
• Start with lighter resistance bands and progress gradually
• Focus on explosive movements while maintaining proper form
• Allow 48 hours of recovery between intense jumping sessions
• Combine resistance band training with plyometric exercises for optimal results

Progressive Training Program

For best results, follow this 8-week progression:

Week	Focus	Training Volume	Intensity
1-2	Form and Technique	2-3 sessions/week	Light resistance
3-4	Building Strength	3-4 sessions/week	Medium resistance
5-6	Power Development	3-4 sessions/week	Medium-Heavy resistance
7-8	Explosive Power	2-3 sessions/week	Heavy resistance + Plyometrics

Important Safety Note: Always ensure your resistance bands are in good condition and properly anchored. Stop immediately if you experience any pain or discomfort during exercises.

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Vertical Jump Training Tools Comparison

Training Tool	Average Price	Rating	Pros	Cons
Vert Shock Program	$67	★★★★☆ 4.2/5	No equipment needed Comprehensive program structure Online access anywhere	Requires significant time commitment High-impact exercises May not suit beginners
Resistance Bands Set	$25-45	★★★★☆ 4.0/5	Portable and lightweight Affordable option Multiple resistance levels	Can wear out over time Limited max resistance Requires proper form knowledge
Adjustable Weighted Vest	$80-150	★★★★★ 4.5/5	Progressive overload capability Durable construction Versatile for other exercises	Higher initial cost Can be bulky May restrict movement
Jump Measurement Device	$150-300	★★★★☆ 4.3/5	Precise measurements Progress tracking Mobile app integration	Expensive Battery dependent Limited to measurement only
Plyo Box Set	$200-400	★★★★★ 4.7/5	Multiple height options Extremely durable Suitable for various exercises	Requires storage space High initial investment Not portable

Additional Notes

• • Prices may vary based on brand, quality, and location
• • Ratings are averaged from multiple user reviews
• • Consider combining multiple tools for optimal results
• • Always consult with a fitness professional before starting a new training program

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Vertical Jump Training Plan in week

Vertical Jump Training Program

⚠️ Always warm up properly before starting any exercise session and maintain proper form throughout. If you experience any pain, stop immediately and consult a healthcare professional.

Week-Long Progressive Program

💡 Progress through these levels based on your comfort and ability. Don't rush - proper form is crucial for both results and injury prevention.

Beginner Level (Days 1-2)

Exercises:

• Bodyweight squats: 3 sets of 12-15 reps
• Calf raises: 3 sets of 15-20 reps
• Jump rope: 3 sets of 30 seconds
• Ankle hops: 3 sets of 20 seconds
• Box step-ups: 3 sets of 10 reps each leg

Rest 60-90 seconds between sets

Intermediate Level (Days 3-4)

Exercises:

• Jump squats: 4 sets of 10-12 reps
• Depth jumps (low height): 3 sets of 8 reps
• Single-leg calf raises: 3 sets of 12 reps each leg
• Broad jumps: 3 sets of 6 reps
• Lunges with jump switch: 3 sets of 10 reps each leg

Rest 90-120 seconds between sets

Advanced Level (Days 5-6)

Exercises:

• Box jumps (increasing height): 4 sets of 6-8 reps
• Depth jumps to box jump: 3 sets of 6 reps
• Weighted jump squats: 4 sets of 8 reps
• Tuck jumps: 3 sets of 8 reps
• Single-leg box jumps: 3 sets of 5 reps each leg

Rest 2-3 minutes between sets

Recovery Day (Day 7)

Recovery Activities:

• Light stretching (focus on legs and lower back)
• Foam rolling (calves, quads, hamstrings)
• Light walking or swimming
• Adequate hydration and nutrition

Training Tips:

• Focus on explosive movement and proper landing technique
• Stay hydrated throughout your training
• Get adequate sleep (7-9 hours) for recovery
• Maintain a protein-rich diet to support muscle recovery
• Listen to your body and adjust intensity as needed

Signs to Stop Training:

• Sharp or sudden pain in joints or muscles
• Excessive fatigue or dizziness
• Persistent soreness that doesn't improve
• Abnormal swelling in joints

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Dunk Calculator Vizualization- How can I dunk

Can I Dunk?

Height: 170 cm (5' 7")

Vertical Jump: 50 cm (20")

Complete Dunking Guide

1. Understanding Your Current Level

Before starting your dunking journey, it's important to assess where you stand:

• Use the calculator above to determine how close you are to dunking
• Measure your standing reach (typically your height × 1.3)
• Test your current vertical jump using the wall touch method

📝 Pro Tip: Record your measurements monthly to track progress!

2. Essential Exercises

Build your vertical jump with these key exercises:

Box Jumps

• Start with a comfortable height
• 3 sets of 8-10 jumps
• Focus on explosive power

Calf Raises

• 3 sets of 15-20 reps
• Add weight as you progress
• Both seated and standing variations

Squat Jumps

• 4 sets of 10 reps
• Focus on landing softly
• Rest 60 seconds between sets

3. Jump Technique Training

Proper jumping technique is crucial for maximizing your vertical:

• Start with arms back, knees slightly bent
• Explosive arm swing up as you jump
• Extend hips, knees, and ankles fully
• Time your jump with your approach steps

Always warm up properly before attempting jumps!

4. Weekly Training Schedule

Follow this basic schedule to improve your vertical:

• Monday: Plyometric training
• Tuesday: Lower body strength
• Wednesday: Rest/light stretching
• Thursday: Jump technique practice
• Friday: Mixed training
• Weekend: Rest/basketball practice

🌟 Remember: Rest and recovery are as important as training!

5. Nutrition for Jumpers

Fuel your training with proper nutrition:

• Eat sufficient protein (1.6-2.2g per kg of body weight)
• Complex carbs for energy
• Stay hydrated (minimum 3L water daily)
• Time meals around workouts

6. Common Mistakes to Avoid

• Skipping warm-up routines
• Training too frequently
• Neglecting proper form
• Insufficient rest between sessions
• Not tracking progress

Avoid training when experiencing joint pain!

7. Progress Tracking

Track these metrics monthly:

• Standing vertical jump height
• Running vertical jump height
• Box jump max height
• Squat and deadlift numbers

📱 Use your phone to record and analyze your jumps!

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10 no-equipment exercises to help improve your vertical jump

Here are 10 no-equipment exercises to help improve your vertical jump. These exercises target lower body strength, explosiveness, and mobility—all of which contribute to a higher jump.

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1. Jump Squats

Jump squats build explosive power in your legs and glutes.

How to Do It:

• Stand with feet shoulder-width apart, squat down, then explode upwards, jumping as high as possible.
• Land softly, immediately lowering back into a squat for the next rep.

Reps: 3 sets of 10-15 reps

---

2. Lunge Jumps

Lunge jumps develop single-leg explosiveness and balance.

How to Do It:

• Start in a lunge position with one foot forward.
• Jump explosively, switching legs mid-air to land with the opposite leg forward.
• Continue alternating legs with each jump.

Reps: 3 sets of 10 reps per leg

---

3. Tuck Jumps

Tuck jumps increase your ability to jump higher and improve knee drive.

How to Do It:

• Stand with feet shoulder-width apart, jump up, and bring your knees toward your chest.
• Land softly, then repeat.

Reps: 3 sets of 10 reps

---

4. Single-Leg Hops

Single-leg hops improve balance, strength, and single-leg power.

How to Do It:

• Stand on one leg and hop forward and backward or side to side.
• Keep the hops small and controlled, focusing on balance and control.

Reps: 3 sets of 10 reps per leg

---

5. Broad Jumps

Broad jumps work on horizontal explosiveness, which translates well to vertical jumping.

How to Do It:

• Start in a squat position, then explode forward as far as possible.
• Land softly, bending your knees to absorb the impact.

Reps: 3 sets of 5-8 reps

---

6. High Knees

High knees improve hip flexor strength and explosive knee drive.

How to Do It:

• Run in place, bringing your knees as high as possible with each step.
• Focus on speed and height with each knee raise.

Duration: 3 sets of 30 seconds

---

7. Step-Ups

Step-ups build single-leg strength, which is essential for balance and power.

How to Do It:

• Find a stable elevated surface (like a step or sturdy chair).
• Step up with one leg, driving your other knee up.
• Lower down and repeat on the same leg, then switch legs.

Reps: 3 sets of 12 reps per leg

---

8. Calf Raises

Calf raises improve calf strength and help with your jump's final push-off phase.

How to Do It:

• Stand on the balls of your feet, lifting your heels as high as possible.
• Lower back down slowly.

Reps: 3 sets of 20 reps

---

9. Standing Long Jumps

Similar to broad jumps but focusing on maximizing height along with distance.

How to Do It:

• Stand in a squat position and jump forward, aiming for both height and distance.
• Land softly, bend your knees, and stabilize your position.

Reps: 3 sets of 5-8 reps

---

10. Lateral Bounds

Lateral bounds improve side-to-side explosiveness, which also benefits vertical jump strength.

How to Do It:

• Start on one leg and jump sideways, landing on the opposite leg.
• Absorb the landing and immediately jump back to the other side.

Reps: 3 sets of 10 reps per side

---

These exercises can be done anywhere and without equipment, making them easy to incorporate into your regular workout routine. For best results, aim to do this workout 2-3 times a week, and focus on form and explosiveness in each movement.

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3 DIY tools you can use to measure your vertical jump at home

Here are three DIY tools you can use to measure your vertical jump at home. These ideas are easy to set up, affordable, and require minimal equipment.

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1. Tape and String Setup

A low-cost tool that provides a quick way to measure vertical jump without any permanent marks.

What You’ll Need:

• Measuring tape
• Long piece of string
• Masking tape

How to Use:

1. Secure one end of the string to the floor near a wall using masking tape.
2. Measure up along the wall and mark height intervals on the string with tape or a marker.
3. Stand next to the string, jump, and reach for the highest point on the string that you can touch.
4. Note the highest point reached, and measure your jump by calculating the difference from your standing reach.

Pros:

• Easy to set up and clean up.
• Provides a quick and repeatable way to measure jump height.

Cons:

• The string can move or swing, which might affect accuracy.
• Requires precise measurement intervals on the string for consistent results.

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2. Smartphone Slow-Motion Video

Using a smartphone’s slow-motion video feature can give you an accurate reading of your vertical jump with a bit of video analysis.

What You’ll Need:

• Smartphone with a slow-motion camera
• Tape measure

How to Use:

1. Set up your phone on a stable surface or tripod to record your jump from the side.
2. Mark your standing reach on the wall or use a measuring tape visible in the frame.
3. Record your jump in slow motion and measure the height you reach from the video.
4. You can analyze the video to find your highest point and calculate the jump height by comparing it to your standing reach.

Pros:

• Provides a digital record of your jump.
• Allows you to track and review your progress over time.

Cons:

• Requires a smartphone and some basic video analysis skills.
• May not be as accurate if the video setup isn’t positioned correctly.

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3. Simple Vertical Stand with PVC Pipes

This DIY vertical jump tester is inspired by professional "Vertec" machines used in sports training facilities, but it's made using PVC pipes and flags or markers.

What You’ll Need:

• PVC pipes (1-inch diameter is sturdy enough)
• PVC T-joints and elbow joints
• Measuring tape
• Small flags, tape, or markers

How to Use:

1. Assemble a vertical PVC frame that is stable enough to stand on its own. It should be at least a few feet taller than your highest jump.
2. Mark height intervals on the PVC pipes using measuring tape and small flags or tape. Space them out in 1-inch or 2-inch increments.
3. Stand next to the frame and jump, aiming to touch the highest marker possible.
4. Record the highest point you touched to measure your jump height.

Pros:

• Durable and reusable setup.
• Provides clear, consistent measurements.

Cons:

• Takes some time to assemble and may require a stable base to prevent tipping.
• Requires PVC pipes and additional connectors, which may involve some cost.

These DIY methods, including the PVC vertical stand and chalkboard gauge, offer affordable and creative ways to track your vertical jump progress at home.

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