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Basketball Vertical Jump Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Start This Plan

Basketball Vertical Jump Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Basketball Vertical Jump Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Workout Goals

Day 1
Day 2
Day 3
Day 4

Vertical Workout #1

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Notes for Week 1, Day 1

Challenge yourself to jump as high as you can, and as quickly as you can on each jumping exercise. Make sure that you are also jumping with proper technique as well.

Drill	Sets	Distance	Weight
Explosive Skips Quads / Beginner	Explosive Skips 3 sets, 15 reps, 00:15 rest	3	15	00:15
Bodyweight Jump Squat Quads / Beginner	Bodyweight Jump Squat 3 sets, 15 reps, 00:30 rest	3	15	00:30
Depth Jump Quads / Intermediate	Depth Jump 3 sets, 15 reps, 00:30 rest	3	15	00:30
Ice Skater Quads / Intermediate	Ice Skater 3 sets, 15 reps, 00:45 rest	3	15	00:45
Broad Jump Quads / Intermediate	Broad Jump 3 sets, 10 reps, 00:45 rest	3	10	00:45
Alternating Plyometric Lunge Quads / Intermediate	Alternating Plyometric Lunge 3 sets, 10 reps, 00:45 rest	3	10	00:45
Swiss Ball Hamstring Curl Hamstrings / Intermediate	Swiss Ball Hamstring Curl 3 sets, 20 reps, 00:30 rest	3	20	00:30

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Workout Plan Summary

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court. A big part of improving your vertical is flexibility and jumping with t... more

A big part of improving your vertical is flexibility and jumping with the correct technique. So as you do this workout make sure that you are doing your best to stretch regularly, and also challenging yourself to jump with the correct form on every jump that you make.

Vertical Workout #2

notes & alternates | Print Workout | Print Plan

Notes for Week 1, Day 2

Do your best to stick to the rest times, and challenge yourself to be as explosive as you can on each repetition.

	Drill	Sets	Distance	Reps	Weight	Rest
	Walking Bodyweight Lunge Quads / Intermediate	Walking Bodyweight Lunge 3 sets, 12 reps, 00:30 rest	3		12		00:30
	Dumbbell Step-Up Quads / Intermediate	Dumbbell Step-Up 3 sets, 15 reps, 00:45 rest	3		15	--	00:45
Find a weight that is going to challenge you, but also allow you to do the exercise with the correct form and explosiveness. Repetitions are listed per leg.
	Linear Cone Jumps Calves / Very Easy	Linear Cone Jumps 3 sets, 16 reps, 00:45 rest	3		16		00:45
	Burpee Quads / Intermediate	Burpee 3 sets, 15 reps, 01:00 rest	3		15		01:00
Get up off of the ground and be explosive in your jump at the top.
	Broad Jump Quads / Intermediate	Broad Jump 3 sets, 8 reps, 00:45 rest	3		8		00:45
	Leap Ups Calves / Very Easy	Leap Ups 3 sets, 00:00:20, 01:00 rest	3	00:00:20			01:00

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Workout Plan Summary

Vertical Workout #3

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Notes for Week 1, Day 3

Make sure that you are keeping great form on all of the exercises, and challenge yourself to be as explosive as you can on each repetition.

	Drill	Sets	Distance	Weight	Rest
	Reverse Single-Leg Stiff-Legged Deadlift Walk Hamstrings / Beginner	Reverse Single-Leg Stiff-Legged Deadlift Walk 2 sets, 30 reps, 00:15 rest	2	30		00:15
	Side-to-Side Hop Quads / Beginner	Side-to-Side Hop 3 sets, 20 reps, 00:30 rest	3	20		00:30
	Single-Leg Burpee Chest / Expert	Single-Leg Burpee 3 sets, 12 reps, 01:00 rest	3	12		01:00
Repetitions are listed per leg.
	Lateral Box Push Off Glutes / Intermediate	Lateral Box Push Off 3 sets, 12 reps, 01:00 rest	3	12		01:00
	Single-Leg Squat Quads / Expert	Single-Leg Squat 3 sets, 15 reps, 01:00 rest	3	15	--	01:00
If this is exercise is too difficult, remove the dumbbells and only use bodyweight.
	Box Jump Glutes / Intermediate	Box Jump 3 sets, 15 reps, 01:00 rest	3	15		01:00

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Workout Plan Summary

Vertical Workout #4

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Notes for Week 1, Day 4

Make sure that you are landing with bent knees on all jumping exercises, don't land stiff legged.

	Drill	Sets	Distance	Reps	Weight	Rest
	Agility Ladder High Knee Run Calves / Beginner	Agility Ladder High Knee Run 3 sets, 3 reps, 00:45 rest	3		3		00:45
Each time through the ladder counts as one repetition.
	One-Arm Dumbbell Swing Hamstrings / Expert	One-Arm Dumbbell Swing 4 sets, 12 reps, 00:45 rest	4		12	--	00:45
Weight should be in between 25%-35% of your body weight. Repetitions are listed per arm.
	Tuck Jump Quads / Intermediate	Tuck Jump 4 sets, 20 reps, 00:45 rest	4		20		00:45
	Single-Leg Hop Quads / Beginner	Single-Leg Hop 4 sets, 15 reps, 00:45 rest	4		15		00:45
Repetitions are listed per leg.
	Single-Leg Slalom Jump Calves / Intermediate	Single-Leg Slalom Jump 4 sets, 20 reps, 00:45 rest	4		20		00:45
Repetitions are listed per leg.
	Jump Rope Calves / Beginner	Jump Rope 4 sets, 00:01:00, 00:45 rest	4	00:01:00			00:45