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