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Exercises

Exercises for vertical jump: squat strength, power lifts, jumps and ankles

Published October 29, 2026

The best exercises for vertical jump combine three things: heavy strength from back squats, trap bar deadlifts and Bulgarian split squats; power from hang cleans and wall balls; and jumps themselves, such as box jumps, jump squats, single-leg box jumps and one-leg hops, plus jump rope and single-leg calf raises for springy ankles. Train two or three days a week with 48 hours between jump days, keep jumps to sets of 3 to 6 at full effort, and lift heavy at 1 to 3 reps in reserve.

  1. Barbell Back Squat Quads, Glutes, Adductors
  2. Trap Bar Deadlift Quads, Glutes
  3. Box Jump Quads, Glutes, Hamstrings
  4. Jump Squat Quads, Glutes
  5. Hang Clean Traps, Glutes, Hamstrings
  6. Bulgarian Split Squat Quads, Glutes
  7. Single-Leg Calf Raise Calves

Build the strength base

A higher jump starts with more force. Stronger squatters tend to jump higher, because a jump is a fast squat push. If you are new to lifting, this section alone will move your jump more than any drill.

Quads and glutes, heavy squat

Barbell Back Squat

Quads, Glutes, Adductors

The back squat is the lift most closely tied to vertical jump height, because it loads the hips and knees through the same push. Heavy sets of 3 to 5 build the force a jump draws on.

How to do it

  1. Set the bar across your upper back below the neck, hands just outside your shoulders, and unrack it.
  2. Stand with your feet about shoulder-width apart, toes turned out a little.
  3. Breathe in, tighten your stomach as if bracing for a punch, and sit down between your heels.
  4. Stand back up keeping your chest and hips rising together.

Cues

  • Breathe and brace
  • Chest and hips rise together
  • Whole-foot pressure

Common mistakes

  • Hips shooting up first out of the bottom: lighten the bar and keep your chest rising with them.
  • Letting the stomach go soft between reps: re-brace at the top of each one.

Swap for: Front Squat, Box Squat

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Hips and legs, heavy pull

Trap Bar Deadlift

Quads, Glutes

The trap bar lets you stand up with a heavy load from a position close to your jump stance, with less strain on the lower back than a straight-bar deadlift. It pairs well with a squat on the other training day.

How to do it

  1. Step inside the trap bar with the handles beside your feet.
  2. Push your hips back, bend your knees, and grip the handles.
  3. Flatten your back, take the slack out, and stand up by pushing the floor away.
  4. Lower under control. Each warm-up set adds weight toward your working sets.

Cues

  • Push the floor away
  • Flat back
  • Slack out before you pull

Common mistakes

  • Yanking the bar off the floor: pull the slack out first.
  • Rounding the back as the weight climbs: hold the ramp until the setup is solid.

Swap for: Barbell Deadlift, Romanian Deadlift, Kettlebell Deadlift

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Single-leg strength

Bulgarian Split Squat

Quads, Glutes

Most game jumps leave from one foot or a staggered stance, and the split squat builds each leg to push alone.

How to do it

  1. Set the top of your back foot on a bench and place your front foot a long stride ahead.
  2. Hold a dumbbell in each hand at your sides, and keep your front foot flat.
  3. Drop your back knee straight toward the floor until the front thigh is close to level.
  4. Press through the front foot to rise, then finish all reps before switching legs.

Cues

  • Go deep for the inner thigh
  • Front foot flat
  • Rear foot is just a kickstand

Common mistakes

  • Pushing up with the back leg: let it relax and make the front leg do the work.
  • Front knee collapsing inward: keep it pointed the same way as your toes.

Swap for: Dumbbell Split Squat, Step-Up, Reverse Lunge

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Turn strength into speed

Olympic lifts teach you to apply that force fast. The hang clean trains the same triple extension of ankle, knee and hip as a jump, and the wall ball adds a reach and release at the top.

Triple extension under load

Hang Clean

Traps, Glutes, Hamstrings

From the hang position, the clean is a loaded jump: you drive through the ankles, knees and hips, then pull the bar onto your shoulders. Keep it light enough that the bar moves fast.

How to do it

  1. Stand tall holding the bar at arm's length against your thighs, hands just outside your legs.
  2. Push your hips back and slide the bar down to just above your knees, back flat, shoulders over the bar.
  3. Jump: drive the hips forward, rise onto the balls of your feet and shrug, keeping your arms long until the bar is moving up.
  4. Pull your elbows around fast and receive the bar on the front of your shoulders in a quarter squat, then stand.

Cues

  • Hips back, then violent hips forward
  • Arms are ropes until the jump
  • Fast elbows

Common mistakes

  • Reverse-curling the bar up with the arms: the bar rises because your hips snap, so drill the jump with a light bar first.
  • Dropping into a deep squat to save heavy reps: pick a weight you can receive high and fast.

Swap for: Power Clean, Kettlebell Swing, Box Jump

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Squat and throw for height

Wall Ball

Quads, Glutes, Shoulders

Squatting and throwing a ball up to a high target trains full-body extension with an arm drive at the top, like a jump that ends with the hands. It is easy to learn and to do with full effort.

How to do it

  1. Hold the ball under your chin, elbows under it, an arm's length from the wall.
  2. Squat below parallel.
  3. Stand up fast and throw the ball to the target as you finish.
  4. Catch it high and ride it straight down into the next squat.

Cues

  • Depth every rep
  • Legs throw
  • Catch and sink

Common mistakes

  • Short squats: hips go below knees every time.
  • Standing too far back: the ball returns out of reach.

Swap for: Barbell Thruster, Goblet Squat, Medicine Ball Overhead Throw

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Jump training

The jump is a skill and has to be practiced at full effort. Mix two-foot and one-foot jumps: two-foot jumps for blocks, rebounds and tests, one-foot takeoffs for layups, spikes on the run and high jump.

Two-foot jump practice

Box Jump

Quads, Glutes, Hamstrings

Box jumps let you jump at full effort for several sets while cutting the landing short. Raise the box only when you land on top with your hips no lower than in a half squat.

How to do it

  1. Stand a short step from a sturdy box.
  2. Dip into a quarter squat and swing the arms back.
  3. Spring onto the box and absorb the landing quietly.
  4. Straighten up on top, then step back down.

Cues

  • Quick dip
  • Soft landing
  • Step down

Common mistakes

  • Using a box so tall you land in a deep squat: lower the box.
  • Jumping tired: keep sets short.

Swap for: Jump Squat, Lateral Box Jump, Single-Leg Box Jump

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Two-foot jump with landing

Jump Squat

Quads, Glutes

Jumping straight up and landing back on the floor trains the countermovement of a standing vertical, the dip and drive you use when tested. Reset after each landing to keep every rep at full height.

How to do it

  1. Stand with your feet about shoulder width and your arms ready.
  2. Dip into a quarter to half squat, then jump straight up, swinging your arms.
  3. Land softly with bent knees and reset before the next jump.

Cues

  • Soft, quiet landing
  • Reset between reps

Common mistakes

  • Landing stiff-legged: let the hips and knees bend to absorb the landing.

Swap for: Box Jump, Bodyweight Squat

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One-foot jump practice

Single-Leg Box Jump

Quads, Glutes

Taking off from one foot onto a box builds the one-leg power that run-up jumps rely on, and the box keeps the landing gentle. Use a lower box than for two-foot jumps.

How to do it

  1. Stand on one leg facing a low box.
  2. Swing your arms back, dip on the standing leg, and jump onto the box.
  3. Land on the same foot with a soft knee, stand tall, step down, and do every rep on one leg before switching.

Cues

  • Arms drive the jump
  • Stick the landing for a second

Common mistakes

  • Rushing reps so each takeoff is weaker than the last: rest a few seconds between jumps, every rep should be your best.

Swap for: Lateral Box Jump, Box Jump, Step-Up

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One-leg hops

Single-Leg Jump

Quads, Glutes, Calves

Hopping on one leg and sticking each landing trains the takeoff leg to absorb and redirect force. Start with small hops and grow them as the knee stays in line on landing.

How to do it

  1. Stand on one foot with your knee slightly bent.
  2. Hop up off that foot and land on the same foot.
  3. Stabilize, then hop again; switch legs after the set.

Cues

  • Land quiet
  • Knee over toes

Common mistakes

  • Knee folding inward on landing: hop lower until it stays in line with your foot.

Swap for: Skater Hop, Single-Leg Box Jump

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Springy ankles

The foot and ankle are the last joint to push and the first to touch down. Quick, low rope jumps train the ankle to bounce stiffly, and single-leg calf raises build the strength behind that bounce.

Ankle stiffness and rhythm

Jump Rope

Calves, Quads

Quick, low rope jumps train the ankles to rebound off the ground fast, the same spring as an ankle jump drill. A few short rounds also make a good warm-up before box jumps.

How to do it

  1. Hold the handles at hip height with the rope behind you.
  2. Turn the rope with your wrists and hop just high enough to clear it.
  3. Keep a steady, easy rhythm.

Cues

  • Small hops on the balls of your feet.
  • Elbows close to your sides.

Common mistakes

  • Jumping high and swinging from the shoulders.

Swap for: Skipping in Place, Jumping Jack

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Calf strength

Single-Leg Calf Raise

Calves

The calf finishes every takeoff, and doing raises on one leg loads it with your full body weight. A slow lowering builds the strength the ankle needs to handle hard landings.

How to do it

  1. Stand on one foot with the other lifted just off the floor, arms by your sides; hold a dumbbell in each hand once body weight is easy.
  2. Rise onto the ball of your foot as high as you can and hold for a second.
  3. Lower your heel to the floor over two seconds.
  4. Finish all reps on one leg, then switch; sets are per leg.

Cues

  • Rise as high as you can
  • Pause at the top
  • Two seconds down

Common mistakes

  • Bouncing through the reps: pause for a beat at the top of each one.
  • Rolling onto the outside of the foot: keep your weight over the big toe.

Swap for: Dumbbell Standing Calf Raise, Kettlebell Calf Raise, Standing Calf Raise

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Put them together: example sessions

Each session below picks from the exercises above for one situation, with the sets, reps, rest and RIR filled in.

Session 1

Off-season, two lifting days

Open in the session builder
  • Workouts2× a week
  • Working sets32 a week
  • Per workout~50 min
  • EquipmentJump Rope, Plyo Box, Barbells, Dumbbells +1

You play basketball, volleyball or another jumping sport, you are between seasons, and you want the biggest jump gain you can get in the next two to three months.

The off-season is when strength gets built, so each day pairs one heavy lift with jumps. The week holds about 45 to 65 full-effort jumps across the two days plus rope work, and 14 heavy lower-body sets.

Day 1: Squat and box jumps
ExerciseSets × repsRIRRest
Jump RopeSeconds per round. Low, quick bounces. 3 × 20–30 3 1 min
Box Jump 5 × 3–4 3 90 s
Barbell Back Squat3 warm-up sets first 4 × 3–5 2 3:30 min
Bulgarian Split SquatPer leg. 3 × 6–8 2 2 min
Single-Leg Calf RaisePer leg. Three seconds down. 3 × 8–12 1 1 min

Open Day 1: Squat and box jumps in the session builder

Day 2: Clean, pull and one-foot jumps
ExerciseSets × repsRIRRest
Jump Squat 4 × 4–5 3 90 s
Single-Leg Box JumpPer leg. 3 × 3–4 3 75 s
Hang Clean2 warm-up sets first 4 × 2–3 3 2:30 min
Trap Bar Deadlift2 warm-up sets first 3 × 3–5 2 3 min

Open Day 2: Clean, pull and one-foot jumps in the session builder

How to run it
Lift on two non-consecutive days, such as Monday and Thursday, with at least 48 hours between them. Jumps go first after the warm-up, heavy lifts after.
How to progress
Add 5 to 10 pounds to the squat and trap bar deadlift when all sets reach the top of the rep range at 2 reps in reserve. Progress jumps by box height or by hop distance, never by grinding extra reps.
Open in the session builder

Session 2

In season, games every week

Open in the session builder
  • Workouts2× a week
  • Working sets20 a week
  • Per workout~30 min
  • EquipmentPlyo Box, Trap Bar, Dumbbells

You are playing games and practicing several times a week, so you already jump a lot, and you want to hold your jump instead of losing it by the end of the season.

Practice and games supply most of the jumping, so the gym keeps strength with low volume: 10 working sets and only 9 to 12 jumps per session. Short and heavy holds strength without leaving your legs heavy for the next game.

In-season legs
ExerciseSets × repsRIRRest
Box Jump 3 × 3–4 3 90 s
Trap Bar Deadlift2 warm-up sets first 3 × 3–4 3 3 min
Bulgarian Split SquatPer leg. 2 × 5–6 3 90 s
Single-Leg Calf RaisePer leg. 2 × 10–12 2 1 min
How to run it
Lift once or twice a week, at least two days before a game. Skip the second session in weeks with three or more games.
How to progress
Keep the loads from your off-season and do not chase new maxes. If the weights move fast at 3 reps in reserve, add 5 pounds; if your legs feel flat in games, drop one set from each lift.
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Session 3

At home with no gym

Open in the session builder
  • Workouts3× a week
  • Working sets54 a week
  • Per workout~40 min
  • EquipmentJump Rope, Dumbbells

You want to jump higher but train at home or outside with a jump rope and maybe a pair of dumbbells.

Without heavy weights, jumps and single-leg work carry the load. Each session has about 45 to 55 jumps plus rope rounds and 6 strength sets per leg Three sessions a week with a day between them give enough jump practice to improve while your legs recover.

Home jump session
ExerciseSets × repsRIRRest
Jump RopeSeconds per round. 4 × 20–30 3 45 s
Jump Squat 5 × 4–5 3 75 s
Single-Leg JumpPer leg. 3 × 4–5 3 1 min
Bulgarian Split SquatPer leg. 3 × 8–12 2 90 s
Single-Leg Calf RaisePer leg. 3 × 12–20 1 1 min
How to run it
Train three times a week on non-consecutive days, on a firm surface such as a gym floor or grass, not concrete if you can avoid it.
How to progress
For the jumps, measure: a mark on the wall for jump squats, a taped line for one-leg hops, and try to beat it. For split squats and calf raises, add reps, then hold dumbbells or a loaded backpack once you reach the top of the range.
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Make it fit you

Questions

What is jump training?

Jump training, or plyometrics, means practicing jumps at full effort: box jumps, jump squats, hops and bounds. It trains your legs to turn a quick dip into a fast push, and it works best on top of a base of squat strength.

Do squats increase vertical jump?

Yes, especially if you are not strong yet. A heavier squat gives every jump more force to draw on, and squats combined with jump practice work better than either alone.

How long does it take to increase your vertical jump?

Expect a measurable change in 6 to 10 weeks of consistent training, two or three sessions a week. Test every four weeks so you know whether the plan is working.

How often should you train for vertical jump?

Two or three days a week, with at least 48 hours between jump sessions. More is not better: tired legs jump lower and practice a slower jump.

What are the best exercises to jump higher at home?

Jump squats, one-leg hops, jump rope, Bulgarian split squats and single-leg calf raises. Together they cover jumping, ankle spring and leg strength with no gym, as in the home plan above.