How to Increase Your Vertical Jump

A higher vertical comes from two things: getting stronger, and learning to apply that strength fast. Train both and the inches follow. Here is what actually works.

1. Build lower-body strength

You cannot jump out of what you cannot produce. Squats, deadlifts, lunges, and hip hinges build the force your legs and hips deliver into the floor. Two strength sessions a week, progressively loaded, are the foundation of a bigger vertical.

2. Add plyometrics for speed

Strength has to be expressed quickly to matter for jumping. Plyometrics teach that:

• Box jumps — explosive triple extension with a soft landing.
• Depth jumps — advanced reactive work; add these once your strength base is solid.
• Broad jumps — horizontal power that carries over to vertical.
• Jump rope — ankle stiffness and reactive strength, most days of the week.

3. Train the movement itself

Practice max-effort jumps with a full arm swing and a proper approach. Jumping high is a skill — rehearsing the exact movement improves coordination and the arm-swing timing that adds free inches.

A simple weekly plan

• Day 1: heavy strength (squat/hinge) + a few low-volume box jumps.
• Day 2: plyometrics + jump rope + max-effort jumps.
• Day 3: strength again, then rest or light movement between sessions.

Recover, and measure

Explosive work needs recovery — jumping tired builds bad patterns and injury risk, not height. Sleep, space hard days apart, and retest every few weeks. Track your number with the Vertical Jump Calculator and compare it to the average vertical by age to see your progress.