Every spring, I see it.

Players finish their season and say, “Next year I’m going to dunk.”
Or, “Next year I’m going to grab more rebounds.”

But most wait until fall to start working on it.

If you’re serious about improving your vertical leap for next season, this is the time to invest in your athleticism. The players who make big gains aren’t the ones who just shoot more threes in the driveway — they’re the ones who build explosive strength and movement.

That’s where Cody Roberts comes in.

Cody is the creator of Breakthrough Basketball’s Cody Roberts Athletic Development Program. He’s also a strength and conditioning coach at the University of Iowa. He’s worked with youth, high school, and advanced players to develop speed, explosiveness, durability, and jumping ability using science-backed training methods. 

His system isn’t random workouts — it’s structured, progressive athletic development designed specifically for basketball players.

In the video below, Cody shares nine essential vertical jump exercises you can do at home — no equipment required.

Watch the video and read on to learn more about the workout:

9 Exercise At-Home Vertical Jump Workout

Pre-Workout Reminders:

Before you perform the workout, Coach Roberts provides these five reminders:

• Do a 5-10 minute warmup before starting the workout.

• Allow for adequate rest between sets to ensure quality, max power repetitions.

• Make sure you are fully recovered before each set. (The whole workout should take 30-45 minutes).

• Focus on explosive, aggressive, and dynamic movements.

• The workout will become quicker as you improve your conditioning.

1. Single-Leg Snap Downs

Purpose: Teaches balance, hip control, and proper landing alignment.

Start tall with arms overhead. Snap down quickly, loading onto one leg. Focus on:

• Landing on the outside rim of your shoe

• Keeping your knee in line with your toe

• Engaging your hip

• Staying balanced

This builds single-leg stability — crucial for takeoffs and safe landings.

Sets & Reps: 2 sets of 3 jumps.

2. Jumping Prep – Position 1 (Paused)

Purpose: Teaches vertical torso explosion.

Load slightly by unlocking your knees while keeping your chest tall and hips stacked under your shoulders. Pause briefly, then explode straight up.

Focus on:

• Vertical torso

• Narrow stance

• Knees not collapsing inward.

This builds knee-dominant jumping strength and ankle prep.

Sets & Reps: 2 sets of 3 on each leg.

3. Jumping Prep – Position 2 (Paused)

Purpose: Teaches powerful hip loading.

Start in Position 1. Then push your hips back further, with your chest slightly over your knees. Pause. Explode upward.

This position allows for greater jump height by loading your hips and glutes more effectively — critical for rebounding and dunking.

Sets & Reps: 2 sets of 3 jumps.

4. Reactive Position 1 Jumps

Purpose: Develops quickness and reactivity.

From tall posture:

• Down fast

• Up fast

No pause. Focus on quick ground contact and knee alignment. This builds elastic explosiveness.

Sets & Reps: 3 sets of 3 jumps.

5. Reactive Position 2 Jumps

Purpose: Builds maximal jump height.

Load hips back quickly and explode as high as possible. Land the same way you loaded — controlled and balanced.

This bridges strength and speed.

Sets & Reps: 3 sets of 3 jumps.

6. Spectrum Legs – Isometric Squat Hold

Purpose: Builds foundational strength and posture.

Grab a weight (Coach Roberts suggests a 25 lb. plate) and hold a squat for 5 seconds with:

• Weight through heels, toes pointed at 11 & 1 o’clock

• Knees aligned

• Chest tall

This strengthens the base before explosive work.

Sets & Reps: 3 sets of 3.

7. Dynamic Bodyweight Squats

Immediately after the hold, drop the weight & perform 8 fast bodyweight squats.

Focus on:

• Speed

• Range of motion

• Foot pressure

This transitions from strength to dynamic movement.

Sets & Reps: 3 sets of 8 squats.

8. Squat Jumps (Arms Involved)

As soon as you finish the dynamic body weight squats, explode into full squat jumps using your arms.

This adds coordination and full-body power transfer.

Sets & Reps: 3 sets of 5 jumps.

9. Lower Leg & Ankle Conditioning Series

This includes:

• Two-foot pogo jumps

• Forward/backward hops

• Side-to-side hops

• Single-leg variations

These drills develop:

• Foot stiffness

• Calf strength

• Ankle durability

• Neuromuscular control

Strong ankles = quicker takeoffs and safer landings.

Sets & Reps: 2 sets of 8 with each variation.

Why These 9 Work To Transform You Vertical

Together, these exercises build:

• Explosive hip power

• Knee control

• Ankle stiffness

• Faster reaction time

• Better jumping mechanics

• Reduced injury risk

If you perform them 1–3 times per week consistently, you’ll improve both jump height and jump speed.

Conclusion

If you perform these exercises 1–3 times per week consistently, you’ll see:

• Higher vertical jump

• Faster takeoff

• Better jumping mechanics

• Stronger hips, knees, and ankles

• Improved speed and explosiveness

But here’s the key…

These nine exercises are just one small piece of Cody’s complete athletic development system.

If you want a step-by-step training plan that develops:

• Vertical jump

• Speed

• Conditioning

• Strength

• Durability

You need a structured program.

Check out Cody Roberts’ Athletic Development Program here:

If you want to come back next season stronger, quicker, and more explosive than your competition…

Don’t wait.

Start building your athleticism now.

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