To increase your vertical jump, get stronger in the legs and hips, then learn to apply that strength quickly through plyometrics, and sharpen your jumping technique. Train two or three times a week, progress gradually and recover well. That is how to increase vertical jump height in a sentence; the rest of this guide gives you the exercises, sets, reps and an 8-week plan.
Whether you want to dunk, win more headers in football (soccer), spike harder in volleyball or simply test your athleticism, the same principles apply. Jumping higher is a trainable skill built on a physical foundation.
In this guide
What Determines How High You Jump
Before you learn how to increase vertical jump performance, it helps to know what actually limits it. Four factors do most of the work.
Strength
Any answer to how to increase vertical jump height starts here. Your legs and hips have to push against the ground with a lot of force. Stronger quadriceps, glutes, hamstrings and calves give you a bigger engine. For most beginners and intermediate athletes, getting stronger is the single most reliable way to jump higher.
Power and Rate of Force Development
A jump takes a fraction of a second, so it is not just how much force you produce but how quickly. Power training and plyometrics teach your muscles and tendons to store and release elastic energy, the “spring” you feel when you dip and explode upwards.
Technique
Technique is the most overlooked part of how to increase vertical jump scores. Arm swing, the depth and speed of your dip, and, in a running jump, your approach and penultimate step all change the result. Small technical gains can add height without any extra strength.
Body Composition
Jumping means lifting your own body weight. Improving your strength-to-bodyweight ratio, by adding muscle in the right places or reducing excess body fat, makes every bit of force go further. This should be done gradually and sensibly, never through crash dieting.
How to Measure Your Vertical Jump
Measuring is the first step in how to increase vertical jump results, because you cannot improve what you do not track. Test before you start and every few weeks so you know whether your plan is working. Always use the same method, warm up the same way and take the best of three attempts.
- Wall reach test: stand side-on to a wall and mark your highest standing reach. Then jump from a standstill and mark the highest point you touch. The difference is your vertical jump.
- Vertec-style device: used in many gyms and scouting combines; you swat the highest vane you can reach.
- Jump mats and apps: contact mats and smartphone apps estimate height from your time in the air. They are convenient and consistent if you land the same way each time.
- Force plates: the lab standard, increasingly common in professional and college programmes.
Record both a standing jump (no step) and, if relevant to your sport, an approach jump with a short run-up. They respond to training slightly differently.
How to Increase Vertical Jump: 10 Best Exercises
The research on how to increase vertical jump height consistently points to a mix of strength training and plyometrics, with combined programmes often outperforming either method alone. These 10 exercises cover both. Warm up thoroughly first with light cardio, dynamic stretches and a few easy jumps.
1. Back Squat
The foundation of lower-body strength. Squat to a depth you can control with a neutral back, then drive up hard. 3-5 sets of 4-6 reps with a challenging weight, resting 2-3 minutes.
2. Trap-Bar Deadlift
The trap bar lets you stand inside the weight, which keeps your torso more upright and makes heavy hip and leg work more back-friendly than a straight bar. Push the floor away rather than pulling. 3-4 sets of 4-6 reps.
3. Bulgarian Split Squat
Rear foot elevated on a bench, front foot forward. This builds single-leg strength and balance, which matters for one-foot take-offs. 3 sets of 6-8 reps per leg, holding dumbbells once bodyweight is easy.
4. Box Jumps
Jump onto a box from a standing start, land softly in a quarter squat, then step down. The box reduces landing impact. Choose a height you clear comfortably; the aim is explosive take-off, not tucking your knees to reach a tall box. 3-4 sets of 3-5 reps, full rest between sets.
5. Broad Jumps
Jump forwards as far as you can from both feet, using a big arm swing, and stick the landing. Broad jumps build horizontal power and teach a strong hip extension. 3 sets of 3-5 reps.
6. Pogo Hops
Small, fast, stiff-ankled hops on the balls of your feet with minimal knee bend. Pogos train your ankles and Achilles tendons to act like springs and keep ground contacts short. 3 sets of 15-20 hops.
7. Calf Raises
Strong calves and tendons contribute to the final push of every jump and help protect your ankles and Achilles. Do them slowly with a pause at the top, on a step for full range. 3 sets of 12-15 reps, both straight-knee and bent-knee versions.
8. Hip Thrusts
Upper back on a bench, barbell or dumbbell across your hips, drive up until your torso and thighs form a straight line and squeeze the glutes. This targets hip extension, a major driver of jump height. 3 sets of 8-10 reps.
9. Depth Jumps (Advanced)
Depth jumps are a classic answer to how to increase vertical jump reactivity. Step off a low box, land on both feet and immediately jump as high as possible, minimising ground contact time. This is a high-intensity plyometric, so only add it once you have a solid strength base and clean landings. Start low, around 30cm (12in), and only raise the box if your contact time stays short. 3 sets of 3-5 reps, no more than once or twice a week.
10. Approach Jump Technique
For many athletes, how to increase vertical jump height on court is really about the run-up. If your sport uses a running jump, practise it directly. Use a short approach of three to five steps, accelerate smoothly, lengthen the penultimate step to lower your hips, plant firmly and swing your arms up hard. Film yourself to check the rhythm. 4-6 quality attempts per session, fully rested.
Your 8-Week Vertical Jump Plan
This plan puts how to increase vertical jump theory into practice. It suits healthy athletes with some gym experience. Train on two or three non-consecutive days a week alongside your sport. Do plyometrics first in each session, while you are fresh, then strength work. For a complementary programme that builds your first-step quickness, pair it with our speed and agility drills.
| Weeks | Focus | Key exercises | Plyometric volume |
|---|---|---|---|
| 1-2 | Foundation and landing mechanics | Squat, Bulgarian split squat, hip thrust, calf raise, pogo hops, low box jumps | Low (about 40-60 contacts per session) |
| 3-4 | Strength build | Squat or trap-bar deadlift (heavier), split squat, hip thrust, box jumps, broad jumps | Moderate (about 60-80 contacts) |
| 5-6 | Strength to power | Trap-bar deadlift, squat, broad jumps, box jumps, approach jumps; depth jumps for advanced athletes only | Moderate to high (about 80-100 contacts) |
| 7 | Peak power | Lower strength volume, higher-quality jumps, approach jumps, depth jumps (advanced) | Moderate, maximum intent |
| 8 | Deload and retest | Light strength work, a few crisp jumps, then retest your vertical | Low |
A “contact” is each time your feet hit the ground in a jump. Keeping count stops plyometric volume creeping up too fast, which is a common route to sore knees and Achilles problems. Beginners should stay at the lower end of each range.
Sample Session (Weeks 3-4)
- Warm-up: 8-10 minutes of light jogging, leg swings, lunges and skips
- Pogo hops: 3 x 15
- Box jumps: 4 x 4
- Broad jumps: 3 x 4
- Back squat: 4 x 5
- Bulgarian split squat: 3 x 8 per leg
- Hip thrust: 3 x 10
- Calf raises: 3 x 12
Recovery: Where Jump Gains Are Made
Training provides the stimulus, but you adapt while recovering. Ignore recovery and you will plateau, or worse, get hurt. Anyone serious about how to increase vertical jump numbers needs to take this part as seriously as the training.
- Sleep: aim for consistent, sufficient sleep; it supports muscle repair and nervous-system recovery.
- Protein and energy: eat enough overall, with protein spread across the day, to support muscle growth.
- Rest days: leave at least 48 hours between hard jump sessions.
- Manage total load: if your sport already involves lots of jumping, such as basketball or volleyball, count that in your weekly volume.
- Listen to your tendons: morning stiffness in the knees or Achilles that lasts or worsens is a signal to back off.
Common Mistakes to Avoid
Most people who struggle with how to increase vertical jump height make the same handful of errors.
- Only doing plyometrics: without a strength base, jump training soon stalls and raises injury risk.
- Doing too much, too soon: hundreds of jumps a session leads to fatigue, poor quality and overuse injuries.
- Jumping tired: power work done fatigued trains you to be slow. Keep reps crisp and rest fully.
- Chasing box height: a tall box mostly measures hip flexibility; jump height is what matters.
- Poor landings: knees collapsing inwards or stiff-legged landings place stress on joints. Land softly, knees tracking over toes.
- Skipping the retest: without measuring, you cannot tell whether your plan is working.
- Expecting overnight results: learning how to increase vertical jump height takes weeks and months of consistent work.
Safety First
Safety is non-negotiable when working out how to increase vertical jump power. Plyometrics are high-impact. They require a base of strength and good landing mechanics before you progress to intense drills such as depth jumps. A traditional guideline is to be able to squat roughly one and a half times your body weight before regular depth jumping; even if you do not hit that mark, build strength first and progress gradually.
If you have a current injury, joint pain, or a history of knee, ankle or back problems, consult a doctor, physiotherapist or qualified strength and conditioning coach before starting. Young athletes should be supervised and focus on technique rather than load. For general exercise guidance, the American College of Sports Medicine is a trusted resource.
Frequently Asked Questions
How long does it take to increase your vertical jump?
Many athletes notice improvements within six to eight weeks of consistent strength and plyometric training, partly from better technique and coordination. Larger gains usually take several months, as strength and tendon stiffness build. Progress varies widely with training history, so beginners tend to improve faster than experienced athletes.
Can you increase your vertical jump without weights?
Yes, especially as a beginner. Bodyweight split squats, single-leg work, calf raises, broad jumps, box jumps and pogo hops all help. However, once bodyweight exercises become easy, adding external load such as dumbbells or a barbell is usually the most reliable way to keep building strength and jump height.
How often should I train to jump higher?
Two or three sessions a week on non-consecutive days suits most athletes. Leave around 48 hours between hard jumping sessions so muscles and tendons can recover. If your sport already involves frequent jumping, such as basketball or volleyball, reduce your extra plyometric volume accordingly.
Are depth jumps safe for beginners?
Depth jumps are an advanced, high-impact exercise and are not ideal for beginners. Build a strength base and master landing with box jumps, broad jumps and pogo hops first. When you do start depth jumps, use a low box, keep the volume small and prioritise short, controlled ground contacts.
Does losing weight increase your vertical jump?
It can, if you are carrying excess body fat, because you then lift less mass with the same strength. The key is improving your strength-to-bodyweight ratio. Losing weight too quickly can sap strength and recovery, so aim for gradual changes combined with strength training rather than crash dieting.
Key Takeaways
- How to increase vertical jump height comes down to strength, power, technique and body composition.
- Combine heavy strength work with progressive plyometrics, two or three times a week.
- Measure your jump before you start and retest every few weeks.
- Count jump contacts, recover well and progress depth jumps only once you are strong.
- Seek professional advice if you are injured or have joint problems.
Now you know how to increase vertical jump height, so where will that extra spring pay off? Brush up on the basketball rules, scoring and positions and put your new vertical to work on court.
