5 Explosive Exercises For Your Vertical Jump

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Check out the five explosive exercises for increasing your vertical jump provided by Scott Moody.

Scott Moody is the founder of Athlete Fit. He has trained many elite professional athletes in basketball and soccer.


1. Squat

Whether you are back squatting with the bar, or doing body weight squats, this exercise is an essential part of a vertical jump program. This exercise will build strength in the legs and core, which are key in the landing phases of any plyometric program.

Cues: Start light, and stay rhythmic in the motion. As your form becomes better, start to add speed to the accent (up) phase by attempting to “push your feet into the ground” and “leading with the shoulders” on the way up.


2. Jump Squat

This power movement exercise is vital to improving your vertical jump as it improves your explosiveness and strength in your lower body and core.

As you can see, there are many different views on how to perform a jump squat (weight on the shoulders, weight held low, bar on the back, etc.).


3. Squat Raise to Armpit

We love these exercises, as they are relatively simple to master, but gives you a great way to train explosive movement. So instead of taking months to master a clean or snatch movement, you can start on simpler versions especially if you’re less-skilled in Olympic lifting, with more speed and explosive potential.

This exercise develops strength in the shoulders, while also targeting the jump based motion of the hips (similar to a hang clean).


4. Power Raise

Like the Squat Raise to Armpit, the Power raise mimics Olympic lifting fundamentals, quick jump like motions and upper body pulling actions.

The Power Raise is similar to a snatch or 1 arm dumbbell snatch, but you can use two hands to hold the dumbbell.

Not only is this a great vertical jump exercise, but it also mimics a strong finishing motion for post players and guards that finish in the lane. You should visualize finishing in traffic when performing this exercise, and you should develop the strength to finish shots while taking contact in the lane.


5. Single Legged Exercises

Maybe my favorite exercise for vertical improvement is the single legged box blast or step up jump, but to get to that point we go through a progression of single legged exercises.


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You‘ll learn:

  • The surprising secrets D-I trainers use with their players (that most athletes have never heard of)
  • What you need to do BEFORE plyometrics to make sure you see the biggest vertical jump gains
  • Training methods that make sure your workouts translate to REAL RESULTS on the court
  • How to incorporate the Pyramid of Development into your workout program to enhance your results
  • 6 dynamic exercises you can use immediately (with video tutorials)

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These are the workouts that most “regular” players don’t ever learn about, and they’re virtually guaranteed to give you a competitive edge on the court.

No matter where you are as an athlete, this e-book will change the way you think about training from this day forward.

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Comments

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Rafael says:
6/27/2017 at 11:36:33 PM

Only thing worth mentioning is on the 1st vid, with the bar squats. I believe entirely full range of motion, however at the same time I'd be weary of knee locking. Knee locking can bring in a whole world of consequences.

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greg McBenchal says:
4/17/2017 at 12:08:37 AM

These works outs are weak sauce brah..me laugh at puny coach.

whats with having 10 year olds weight lifting brah.. thats a no go meng.

I got zip lock bags with protein shake farts tougher than this workout brah

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  1 reply  

Greg is a dummy says:
2/19/2020 at 10:50:44 AM

this might be the dumbest comment on the internet. Congrats... BRAH

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Mubashir Akhtar says:
2/20/2017 at 6:10:12 AM

This is a good article, and the videos just make it that much better. Most people might not think to use some of these exercises for basketball training!

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Christian says:
3/2/2016 at 10:48:47 AM

Is it good to do this workout routine 3times a week?

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Asas says:
12/8/2015 at 12:32:28 PM

Hello,
Its really a great post.Also very helpful videos.

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Patrick says:
7/1/2014 at 4:19:07 PM

Thanks for the videos they very helpful. These exercises some which were familiar to me, but would never thought to use or incorporate in basketball training. Great videos!

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Georges Hourani says:
6/2/2014 at 12:05:42 PM

i wondor doesn't weight effect the groth of the young player ???

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Stepan says:
3/13/2014 at 9:23:04 AM

Treys are another problem, by the way. ) At least with dunks you wouldn''t have guys who can''t touch the rim attempt to throw down a windmill in games. But shooting the ball is a lottery where everybody is bound to win. I mean, eventually. So why not give it a shot? A three-point shot, in particular.

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Ken Sartini says:
3/12/2014 at 7:53:25 PM

A left hander off a steal vs Notre Dame ...right in front of us.... the other was was Milo ....... and as he was giving the fans a high five they laid it in at the other end. I was not a happy camper.

How ya doin Danny? Hope all is well.

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Danny Prieto says:
3/12/2014 at 7:23:50 PM

One dunk was Croatian sensation in 91. Other one was?

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