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Tips From Pros

Pro-recommended exercises for vertical jump training

Strength Maximal force production exercises
  • Back Squats — Quarter, Half, and Deep
  • Front Squats
  • Belt Squats
  • Leg Presses
  • RDLs
  • Hamstring Curls
  • Calf Raises
  • Leg Raises
Power Explosive force and rate of force development
  • Power Clean
  • Clean Pull
  • Trap Bar Jumps
  • Explosive Step Ups
Make sure your intent is weight AND speed — this is for explosive power so do not put on a weight that makes you super slow.
Elasticity Tendon stiffness and stretch-shortening cycle
  • Consecutive Broad Jumps
  • Depth Jumps — Start from a position that is higher than your highest approach vertical for maximum effect
  • Backwards Running
  • Lateral Bounds
  • Consecutive Standing Vertical Jumps
This should come naturally with these exercises, but make sure over time to try and be more springy — less ground contact times.
Speed Sprint mechanics and acceleration
  • 10M Dash
  • 30M Acceleration
  • Flying 30M
The best way to increase speed is to run, whether you like it or not. Make sure you're timing these and always trying to get a personal best — intent goes a long way.

Extra Tips From the GOATs of Jumping

Wisdom from the best in the game
Do your sprints before back squats/front squats/belt squats/power cleans on the same day.
Top jumpers that do this: Isiah Rivera, Donovan Hawkins, Dom Gonzalez
Do not overdo plyometrics — it may cause neural fatigue. 10–15 reps of one of them is usually enough to cause desired results.
Noted by probably the best jumping coach, John Evans
It's tempting, but do not do super long jump sessions — this can also cause neural fatigue. Keep your jump sessions around 30 minutes and if you feel a drop off in jumping height then just end it then and there.
Noted by Coach John Evans
Do not rest too much — it softens your tendons and decreases function. Remember to focus on progressive loading.
Noted by Coach John Evans
Never forget about isometrics — they are great for strengthening tendons and rehab.
Noted by literally every fitness coach, but not many people know about it
While you may focus on one jumping quality, NEVER completely neglect another. Elasticity and Speed detrain especially fast (3–10 days), so make sure to have at least one session on those qualities a week. Power takes about 2 weeks to detrain and Strength can take up to a month.
Noted from THP