How to Increase Your Vertical Jump for Basketball

Improving your vertical jump for basketball requires patience, consistency, and daily commitment. Major results may take up to 18 months, so staying disciplined is key. Box training is one of the most effective methods for boosting your vertical. For example, a Montana high school basketball team, initially made up of non-jumpers, incorporated box jump training into their daily practice. After four years, 8 out of 10 players could dunk, and 5 could perform reverse dunks. Two brothers from the team, coached by their father, achieved verticals of 46 and 42 inches.

Box Jump Workout for Increasing Your Vertical

You don’t need complicated equipment—just a box. Begin with a comfortable height (24 inches is recommended for starters) and adjust as you improve.

Here’s a step-by-step routine:

1. Box Jumps (10 reps): Jump with both feet onto a box.

2. Approach Jumps (10 reps): Approach the box and jump onto it.

3. Seated Jumps (8 reps): Sit on the box, then explode upward and land softly on the box.

4. One-Leg Lunge Jumps (12 total): Lunge side-to-side, pushing off from your outer leg.

5. Quick Feet (30 sec): Jump across a line on the court as fast as possible, alternating between two-footed and one-footed jumps.

6. Off-the-Box Jumps (10 reps): Start seated or in an air squat, then jump onto the box.

7. Block Jumps (10 reps): Stand shoulder-width apart, jump as high as possible in front of a wall, and touch the wall.

8. Jump Rope – Single Unders (45 sec): Standard jump rope jumps.

9. Jump Rope – Double Unders (15-20 reps): Jump with the rope passing under your feet twice in one jump.

Repeat the entire sequence twice.

Key Training Tips

1. Land Softly: Always absorb the impact by landing softly. This reduces injury risk, builds strength, and improves body control. A stable and controlled body is essential for building a stronger vertical.

2. Focus on Core Stability: Incorporate core exercises (planks, sit-ups, v-ups) into your routine. A strong core improves overall body strength and movement efficiency, helping you jump higher.

3. Use Jump Rope for Cardio and Explosiveness: Single unders are excellent for building endurance and fast-twitch muscles. Include double unders to further challenge your coordination and explosiveness.

4. Stick to a Schedule: Use a calendar to plan short daily workouts rather than longer weekly sessions. Regular, consistent effort yields better results over time.

5. Seek Expert Feedback: Consult a coach or movement specialist to evaluate your form and prevent injury. Many cities have professionals who can analyze athletic movements and provide tailored advice.

6. Visualize Success: Mental focus and positive energy are crucial. Visualize yourself achieving a higher vertical and dominating your opponents to create momentum in your training.

Stay dedicated, and soon you’ll be leaping higher and performing at your best on the court!