Vertical Jump Workout

The workout: Five blocks in about 25–30 minutes — a mobility warm-up, posterior-chain activation, bounded max-effort plyometrics, springy calf work, and a core finisher. All you need is space (a box/step only if you add the optional depth-jump progressions). The plyo block’s minutes include the rest between sets — plyometrics is quality over quantity, so train it 2–3× a week with rest days, never daily.

A bigger vertical is built from the ground up — mobile hips and ankles, a strong posterior chain, and explosive, springy power trained at full effort with full rest. This plyometrics session does it in the right order: open the joints, switch on the glutes and calves, then jump hard for low, max-quality reps before finishing with reactive calf work and core. Plyometrics is quality over quantity — every jump is 100% or it doesn’t count, and you land soft and quiet every time. Run this 2–3 times a week with a rest day between sessions, never daily — your legs get stronger on the off days, not during the jumps. All you need is space and a few feet to land; a couple of drills can use a sturdy box or step (with a floor-only alternative below).

1

Mobility warm-up — open the hips and ankles

4 min · Never jump cold. Open the joints that violent extension demands.

1. Back stretch2 × 1 minLengthen the front of your hips and decompress the spine — tight hip flexors brake your jump, so breathe into the stretch.
2. Squat stretch2 × 1 minSink into a deep squat, heels flat, and pry the knees out with your elbows — this unlocks the ankle and hip range your takeoff needs.

2

Strength & activation — wake the posterior chain

6 min · Switch on the glutes, hamstrings, and calves before they have to fire fast.

1. Romania dead lift (RDL) / stiff-leg toe touch2 × 45 secHinge at the hips with soft knees, reach for the floor, and feel the hamstrings load — drive the hips forward to stand, not your back.
2. Single leg hip ups2 × 30 sec each legOne foot planted, bridge the hips up by squeezing that glute — keep the weak side honest, it can't lean on the strong one.
3. Lunge knee ups1 × 30 sec each legDrop into a lunge, then explode up and drive the trailing knee high — that knee drive is the exact one-foot takeoff you use on a layup.
4. Toe swings ups2 × 45 secFrom a quarter-squat, rise onto the balls of your feet and squeeze the calves hard at the top — train the ankle-knee-hip extension to fire together.

3

Main plyometrics — explode (quality over quantity)

9 min · Low reps, max effort, full rest. Every rep is 100% or it doesn't count. Land soft and quiet.

1. Squat jumps2 × 5 repsDip to a quarter-squat, then jump as high as you can extending ankles-knees-hips together; land soft and reset before the next rep.
2. Tuck jumps2 × 5 repsJump straight up and snap both knees toward your chest, then land light on the balls of your feet — pull the knees up, don't drop the chest.
3. Split jumps2 × 5 each legFrom a lunge, jump and scissor your legs in mid-air, landing softly into the opposite lunge — drive the arms up on every rep for lift.
4. Broad jump / vertical jump combo1 × 4 repsTwo broad jumps forward, then instantly redirect that momentum into one max vertical reaching for a rebound — treat the floor like hot lava.
5. Max height jumps2 × 3 repsPick a target — net, backboard, rim, or a mark high on a wall — and reach for the highest point on every jump; full effort, full rest.

4

Elastic & calf — build springy ankles

4 min · Reactive, fast-contact work. Minimize time on the ground.

1. Toe hops4 × 30 secPogo straight up off the balls of your feet with stiff knees, pulling your toes up in the air — heels never touch, spend as little time on the floor as possible.
2. Power skips4 × 30 secSkip for max height, driving the opposite knee and arm up hard like you're punching through the ceiling; land soft on the ball of your foot and switch.

5

Core finisher — stop the power leak

4 min · A jump is only as strong as the core that transfers it. Brace and don't let the hips sag.

1. Plank knee ins2 × 30 sec each legIn a plank, drive one knee toward your chest without letting your hips pike or sag — keep a flat back, alternate legs under control.
2. Extended plank up4 × 30 secFrom the elbows, push through your toes to shift your shoulders past your elbows and hold that braced, extended position — squeeze the glutes so you feel it in the core, not the low back.

How to progress

Plyometrics improves through better reps, not more of them — keep the rep counts low and the rest long, and only add a set once your landings stay soft and silent through the whole block. When the main block feels easy and your mechanics are clean, progress the unilateral work with single knee jumps and kneeling jumps, or add rotation with rotational jumps. Depth jumps — depth jumps 1 and depth jumps 2 — are the gold standard for reactive power but they are ADVANCED: only add them once you can land every other jump softly, step (don’t leap) off a low 12–18" box, and do just 1–2 sets of 3–4 with full recovery. No box? The whole session runs on the floor — skip the depth jumps entirely and add a set of max height jumps instead. Always stop a block the moment your landings get loud or sloppy; that’s your legs telling you the quality reps are done.