WORKOUTS TO INCREASE YOUR VERTICAL 🏀⬆️

Logan Hinton

🔥

11d • General discussion

Want to jump higher for basketball?

Don’t just do more jumps. Build the strength to produce force and the power to produce it quickly.

Here’s a simple basketball-focused vertical workout:

🏋️ BACK SQUATS — 3–4 × 4–6

Build lower-body strength so you have more force to put into the floor.

🦵 REVERSE LUNGES — 3 × 6–8/leg

Develop single-leg strength and stability that transfer to basketball movements.

📦 BOX JUMPS — 3–4 × 3–5

Train explosive force production while keeping the focus on quality reps and maximal intent.

⬆️ COUNTERMOVEMENT JUMPS — 3 × 4–5

Practice the actual jumping pattern and teach your body to turn the eccentric phase into explosive upward force.

🪢 JUMP ROPE — 3 × 30–60 sec

Great for rhythm, ankle stiffness, coordination, and conditioning—but think of it as an accessory, not the main driver of your vertical.

🔥 THE KEY:

Your jump training should be high quality, not high fatigue.

For explosive exercises, take enough rest between sets to make each rep powerful. Once your jumps start getting noticeably lower or slower, the quality of the training is dropping.

Research consistently supports resistance training and plyometrics for improving vertical-jump performance, including in basketball players. Studies also suggest that combining strength and plyometric work can be an effective approach for developing jump performance. (PubMed⁠)

And remember: you don’t need ankle weights to jump higher. Progress your strength, jump quality, and explosive ability instead.

Train the qualities that make you explosive.

Get stronger → produce force faster → jump higher. 🏀🔥

Train progressively and prioritize good technique. If you’re new to loaded lifting or high-impact plyometrics, learn the movements and progress gradually.

Trainer:

@Logan Hinton

, former 5 year pro across three countries.

Train Like a Pro!

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WORKOUTS TO INCREASE YOUR VERTICAL 🏀⬆️