The 8 Best Exercises to Increase Your Vertical Jump

Jumping higher requires a combination of raw strength, rate of force development, and reactive ability. No single exercise covers all three qualities, which is why the best vertical jump programmes include movements from each category. This guide presents 8 exercises chosen for their proven transfer to vertical jump performance, organised into three tiers: strength foundation, power transfer, and plyometric refinement.

1. Back Squat: The cornerstone of jump training. Athletes who can squat 2× bodyweight tend to have vertical jumps 5–10 cm higher than those squatting 1.5× bodyweight (Wisløff et al., 2004). Programme for strength: 3–5 sets of 3–5 reps at 80–90 % 1RM. Full depth (hip crease below knee) maximises transfer.

2. Trap Bar Deadlift: The most jump-specific heavy lift — the upright torso and bilateral hip/knee extension closely mirrors the countermovement jump pattern. 3–5 sets of 3–5 reps. Has been shown to correlate more strongly with vertical jump than the conventional deadlift (Flaherty et al., 2021).

3. Bulgarian Split Squat: Addresses single-leg strength deficits that can limit bilateral jump performance. Also builds hip flexor flexibility under load. 3 sets of 6–8 reps per leg at moderate load.

4. Squat Jump (Loaded): Perform a jump from a half-squat position with a barbell (30–50 % 1RM squat). This bridges the gap between slow strength work and fast plyometrics. The load should be light enough to move explosively but heavy enough to create meaningful force demand. 4 sets of 5 reps with full recovery (2–3 minutes).

5. Hang Power Clean: Develops triple extension power (ankle, knee, hip) and teaches the athlete to produce force rapidly against a moderate load. Start with 60–70 % 1RM clean for 3–5 sets of 3 reps. Focus on bar speed, not grinding weight.

6. Depth Jump: Step off a box (30–60 cm), land, and immediately jump as high as possible. This is the gold-standard plyometric for reactive strength development. Keep ground contact time under 250 ms. 3–4 sets of 5 reps with 2–3 minutes rest.

7. Box Jump: A lower-impact plyometric that teaches explosive takeoff without the landing stress of a depth jump. Start with a box height that challenges but does not require maximal effort, then progress height as technique improves. 3–4 sets of 5 reps.

8. Single-Leg Bounding: Develops horizontal and vertical force application in a single-leg context, directly transferring to approach jumps in basketball and volleyball. Perform 3 sets of 5 bounds per leg on a soft surface (grass or turf).

Day 1 (Strength Focus): Back Squat 4×4 at 85 %, Bulgarian Split Squat 3×8, Hang Power Clean 4×3 at 65 %

Day 2 (Power + Plyo Focus): Loaded Squat Jump 4×5 at 40 %, Depth Jump 4×5 from 40 cm box, Box Jump 3×5

Day 3 (Recovery / Light): Single-Leg Bounding 3×5 per leg, Trap Bar Deadlift 3×5 at 75 % (moderate), mobility work

Run this split for 4–6 weeks, then retest your vertical jump. Most athletes see 3–7 cm improvement in the first cycle when combining all three exercise categories. For tracking your progress objectively, see our guide on measuring vertical jump at home.