Improve Your Vertical Jump

A higher vertical jump is one of the most sought-after improvements among athletes training for their sport. It’s also an integral part of many athletic events. 

Spiking a volleyball, competing in the high jump, rebounding a basketball, and clearing the hurdles are all examples of how an athlete’s vertical jump can give them an advantage over their competition. 

“Many athletes are looking for quality programs to help them achieve this goal,” says Gregory Abbott MS, ATC, PES, a Mass General Brigham athletic trainer. “It is important to know what to look for when selecting a program to get the results you seek.”

Abbott sees patients at Wentworth-Douglass Hospital. He explains what training programs help improve an athlete’s vertical jump.

What muscles allow you to jump vertically?

According to Abbott, there are many factors that contribute to creating an appropriate training program to help athletes achieve an increased vertical jump. 

Several muscle groups create forces that react against the ground to propel an athlete vertically. These muscle groups exist in the: 

• Hips

• Knees

• Ankles

Before beginning a vertical jumping program, Abbott suggests athletes ensure they have enough strength in those muscles.

“The muscles of the lower extremity must be able to produce enough force to generate the power to propel your body off the ground,” Abbott says.

How can I jump higher?

Plyometric training combined with specific strength training exercises can improve vertical jumping. These exercises target properties of muscles that allow them to expand and contract.

Abbott recommends training programs overseen by a licensed athletic trainer or certified strength coach to keep athletes safe. 

Strength training for higher vertical jump

Exercises that require using multiple joints help athletes develop maximal strength. Some general exercises that help develop muscles around the hip, knee, and ankle include variations of:

• Squats

• Lunges

• Deadlifts

These exercises are great for youth athletes who are looking to develop major muscle groups. 

If you are a college or professional athletes who has already developed those muscle groups, select more specific strength exercises. Olympic lift variations, such as snatches and cleans, will help transfer strength through those muscle groups and mimic parts of the vertical jump. 

“The appropriate strength exercises can greatly enhance a training program,” says Abbott. “For all levels, proper form is essential to achieve maximum results and avoid injury.”

Plyometrics for higher vertical jump 

During plyometric exercises, the body rapidly decelerates in one direction only to immediately accelerate in the opposite direction. 

“These exercises involve the elastic properties of the muscles and connective tissue to store energy during deceleration and release that energy during rapid acceleration,” says Abbott. 

Examples of plyometric exercises that help develop a higher vertical jump include:

• Box jumps

• Bounds

• Squat jumps

More advanced plyometric exercises include:

• Single-leg jumps

• Multiple jumps

• Depth jumps

These advanced exercises require solid training experience. Only once these have been mastered, athletes can consider adding jumping movements that more closely resemble their sport.

“The right exercises, administered through a quality program by a credentialed professional, will help you avoid injury and have you soaring to new heights,” Abbott adds.