Whether you’re a basketball player looking to dunk or an athlete aiming to boost performance, learning how to improve vertical jump can take your game to the next level. A higher vertical not only helps you dunk but also enhances speed, agility, and overall explosiveness.
This guide dives deep into how to improve vertical jump with effective workouts, key exercises, and answers to popular questions.
Why Vertical Jump Matters in Sports
Your vertical jump is more than just a number—it’s a sign of explosive leg power, crucial for sports like basketball, volleyball, track and field, and football.
According to strength coaches, improving vertical jump can help with:
- Dunking in basketball
- Spiking in volleyball
- Sprint starts and quick takeoffs
- Better agility and reactive movement
Key Muscles Involved in Vertical Jump
Before you can improve, it’s important to understand the muscles that power your vertical:
- Glutes – generate the most explosive force
- Hamstrings & Quadriceps – provide upward thrust
- Calves – assist in quick take-off and stability
- Core muscles – stabilize your body during the jump
Best Exercises to Improve Vertical Jump
1. Squats (Back or Front)
Building strength in your legs is foundational. Squats target the glutes, hamstrings, and quads, improving both force and balance.
2. Deadlifts
Deadlifts build posterior chain strength—key for jump height and injury prevention.
3. Box Jumps
Box jumps develop explosive power and muscle coordination. Start with a manageable height and progress over time.
4. Depth Jumps
Step off a box, land, and immediately explode upwards. This trains reactive strength and fast-twitch muscle response.
5. Bulgarian Split Squats
These isolate one leg at a time to fix imbalances and build unilateral leg power, essential for athletic jumps.
6. Calf Raises
Calves help with final lift-off, so don’t neglect them. Do both standing and seated versions.
How to Structure a Weekly Vertical Jump Training Plan
Here’s a simple weekly routine to follow:
Day 1: Strength (Squats + Deadlifts)
Day 2: Plyometrics (Box Jumps + Depth Jumps)
Day 3: Rest or light mobility work
Day 4: Strength + Speed (Split Squats + Sprints)
Day 5: Plyometrics + Calf Work
Weekend: Optional low-intensity skill drills or recovery
Consistency over 4–6 weeks can lead to noticeable improvements in your vertical jump height.
How Do You Increase Your Vertical Jump?
- Build leg strength with squats and deadlifts
- Train explosiveness with plyometrics
- Improve mobility and flexibility, especially in hips and ankles
- Follow a structured program with progressive overload
- Rest and recover properly to allow muscles to adapt
How Can I Improve My Vertical Jump Score?
To improve your score quickly:
- Record your current max height weekly
- Train 3–4 times per week with the plan above
- Use video feedback to analyze form
- Wear minimal footwear or go barefoot during plyo drills (on soft surfaces) for better power transfer
How to Dunk in 2 Weeks?
While not everyone can dunk in 2 weeks, here’s how you can get closer:
- Do daily jump-specific drills
- Focus on leg strength and fast-twitch fiber activation
- Use resistance bands and weighted vests carefully
- Eat enough protein and carbs to fuel performance and recovery
- Practice jumping technique—arm swing, knee bend, and foot placement matter
Even if you don’t dunk in 2 weeks, you’ll see noticeable progress in vertical height and confidence.
How Can I Add 10 Inches to My Vertical Jump Fast?
Gaining 10 inches quickly is challenging but possible with intense focus:
- Start with a baseline test
- Commit to 4–5 training days/week
- Add resistance (e.g., weighted vests) gradually
- Do explosive movements like power cleans or kettlebell swings
- Track your progress weekly
Many athletes gain 3–5 inches in 4–6 weeks. A 10-inch gain may take longer but is achievable with consistency, sleep, and nutrition.
Bonus Tips from Experts
- Form matters: A poor jump technique can hold back even strong athletes.
- Recovery is key: Overtraining leads to fatigue and slower gains.
- Warm-up before jumping: Dynamic stretches, skips, and light sprints prepare your nervous system for explosive movement.
Final Thoughts: How to Improve Vertical Jump the Right Way
Improving your vertical jump is a mix of science, discipline, and smart training. With strength, plyometrics, recovery, and proper technique, you can start jumping higher in just a few weeks.
Whether your goal is to dunk, ace your jump test, or dominate on the court or field, this