Vertical Jump Drills

Drills developed by Coach Kans, Lead Skills Coach · Meet the coaches

You jump higher by getting stronger and more explosive — putting force into the ground, fast. That means a strength base first, then plyometrics on top, not endless jumping. Below are 25 free vertical-jump drills with video, grouped by level: build posterior-chain strength, add plyos, then train explosive and single-leg power. Progress gradually and land soft.

Build the base — strength

Power starts with strong hips, glutes, and hamstrings — the posterior chain that drives the jump.

• RDL / stiff-leg toe touch
• Single-leg hip ups
• Lunge step jumps

Add plyometrics

Teach your body to produce force fast — quick ground contacts, soft landings.

• Squat jumps
• Tuck jumps
• Depth jumps
• Max-height jumps

Explosive combos

Chain movements to train reactive, game-like power.

• Broad jump to vertical
• Power skips
• 2-step jumps
• Rotational jumps

Single-leg power & landing (game jumps)

Most in-game jumps are off one leg — train them, and land soft to keep your knees healthy.

• Single-knee jumps
• Kneeling jumps
• Toe hops

Common mistakes to avoid

• Skipping strength — plyos on a weak base add little; build force production first.
• Jumping every day — explosive work needs recovery; quality over quantity, 2–3× a week.
• Landing stiff and loud — absorb soft and quiet; bad landings cost inches and risk injury.
• Going too hard, too young — younger players build with bodyweight and technique, not depth jumps.

Track your hops and train smart: the Level Up Basketball app turns these into a progressive vertical program and checks your jump-and-land mechanics.