Division I Strength and conditioning coach, Cody Roberts, takes you through 9 Progressive Vertical Jump Exercises for Basketball Players that will help improve your jumping performance, landing mechanics and ability to jump higher while being more explosive.

The exercises in this video will focus on aggressive, explosive and dynamic movements that are all foundational when trying to increase the height and quickness of your vertical jump. And even better, you can do all these moves can be done in the comfort of your home without any equipment.

Do these 9 exercises consistently and you will see so many great benefits including...

• Your vertical jump getting higher AND faster
• Increased durability in your hips, knees and ankles
• Improvement in your jumping mechanics and movement pattern which will reduce the risk of an overuse injury
• Increased explosiveness AND reaction time

Lace up your shoes, grab your water and let's get started with the warm-up below... and then go right into the Vertical Jump Exercises!

Warm-Up

Before you start with conditioning exercises, you need to complete a few warm up exercises to prepare your body for the strenuous part of the work out, loosen your joints and increase blood flow to your muscles.

Warm up exercises will also limit the risk of injuries.

Exercise #1 - Jumping Jacks

Jumping jacks are an excellent way to boost your cardio. The exercise will increase blood circulation all over your body, control and maintain blood pressure and get you going.

How Long? 30 Seconds

Exercise #2 - Squats

Next up, you need to mobilize your hips, and there’s no better way of doing it than through squats.

How Long? 30 Seconds

Exercise #3 - Sit Ups

Sit ups are a valuable exercise to build core strength, and improve muscle mass, balance, stability and flexibility. There are no rules to perform this exercise, as long as you are moving actively for 30 seconds.

How Long? 30 Seconds

Exercise #4 - C Skip in Place

C Skip exercises help in establishing better body balance, and rhythm. To perform this exercise, drive your knee up lifting you off the ground, and then move it towards the outside.

How Long? 30 Seconds

Exercise #5 - Figure 4 Crab Bridge

The Figure 4 Crab Bridge pose stretches and strengthens the glutes, back, and opens the chest and hip flexor.

To perform this exercise, lie on your back with knees bent towards the ceiling and feet apart. Move heels close to hips. Cross ankle over opposite knee, creating a figure-4 shape with the legs. Press into grounded foot and lift hips towards the ceiling. Perform 5-10 reps.

Reps: 5-10

Exercise #6 - Half side Plank with Leg Abduction

The side plank hip abduction is a great exercise that you can do to target the outer thigh.

To perform this exercise, tailor back a little, prop up on your left elbow with your left leg bent and right leg straight, and go through leg abduction with your head forward.

Reps: 5-10

Vertical Jump Exercises

Exercise #1 - Single Leg Snap Downs

Why this move? Increases stiffness and ability to yield force.

Reps: 2 sets of 3 on each leg

Exercise #2 - Jumping Prep - Position 1

Why this Move? Prepatory exercise that trains the final push before takeoff on a jump.

Reps: 2 sets of 3

Exercise #3 - Jumping Prep - Position 2

Why this move? This teaches proper loading mechanics to load the legs before hinging at the waist. Improving loading mechanics will boost performance.

Reps: 2 sets of 3

Exercise #4 - Reactive Position 1 Jumps

Why this move? Application of the previous drill, this trains the elastic qualitites to improve explosiveness and reactivity.

Reps: 3 sets of 3

Exercise #5 - Reactive Position 2 Jumps

Why this move? Application of the previous drill, this trains the elastic qualitites to improve explosiveness and reactivity.

(This would be a great place to consider measuring your vertical jump to maximize performance here.)

Reps: 3 sets of 3

Exercise #6 - ISO Squat (Spectrum Legs)

Why this move? This move engages and fatigues muscles of the lower body.

Reps: 3 sets of 10 for 20 seconds each

Exercise #7 - Dynamic Squats (Spectrum Legs)

Why this move? Performing this pattern improves motor learning post-activation.

Reps: 3 sets of 5

Exercise #8 - Squat Jumps (Spectrum Legs)

Why this move? Performing these reps under fatigue ensures maximal recruitment of muscles in an explosive manner.

Reps: 3 sets of 3

Exercise #9 - SL Rotational Hops

Why this move? As noted in the video clip, this provides variety and durability to the foot and ankle.

Reps: 2 sets of 8 on each leg

Tips for How Often You Should Do This Workout...

Do this workout 1 to 3 days a week (NO more than that). This is roughly a 30-45 minute workout.

When training to improve jumping ability it is important to include adequate rest and alllow for quality, max and power repetitions.

Prior to each tri- or super -set, the athlete should be fully recovered. Focusing on aggressive, explosive and dynamic movements.

There you have it! A full-body workout for improving your basketball fitness from the comforts of your homes.

If you want to incorporate other strength, speed and athletic training to compliment this vertical jump workout, then you will want to check this program out!

Resources for Basketball Conditioning, Speed, Strength and Vertical Jump

FREE e-book and video course: "How the Training Secrets of Top Division I Programs Can Transform Your Athleticism Forever"

Basketball Conditioning Drills for the Individual Athlete

Comments Most Likes First   Oldest First   Newest First Patrick Clover says: 9/14/2023 at 10:33:57 AM Hello ballers, i did this and can now jump as high as ja morant Like     login   register

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