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.
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.
