ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

How to jump higher - increase your vertical in a few weeks

Updated on July 7, 2011

Most people are nowhere near their max vertical jump

The great thing about training to increase your vertical jump is that you probably have a lot of room for improvement. Even people who play basketball regularly probably haven't put in the proper training to jump at their maximum.

I'm going to go through some simple exercises that you can work on that will have you jumping several inches higher within a few weeks. With a full training program and proper diet, it's not unheard of to add a foot to your vertical within a year.

One thing to remember with these exercises is that if they target the same muscle groups you don't want to overtrain them by working them too hard on consecutive days. You're going to be breaking down some muscles, and it'll take them about 48 hours to rebuild themselves (stronger than the were). If you're training the same muscles every day, they aren't recovering and you're just increasing your chance of injury without working towards real improvement.


There are a bunch of exercises you can do without going to the gym. Squats without weights are actually great for your legs, and in particular the muscles that will help you jump higher.

Keep your back straight and bend down with your knees as low as you can go. Slowly rise back up. Do this 20 times, then take a minute break, then do it again. Take a break, then one more time. This is your warm up. It stretches your muscles without having to actually do stretching, which can actually be quite bad for you if done improperly.

Now try doing the same exercise except when you reach the lowest point explode upward as fast as you can. If you're outdoors or have a very high ceiling, lift your arms upward at the same time. You need to work on using your arms to help your body to lift upward. You'll also need to lift your arms if you plan on learning how to dunk a basketball. Once you land, go back to the crouch position and explode upward again. See if you can do this 20 times. You'll probably be feeling the burn at the end of this.

Cool down

Now you can do some easier exercises to cool down. One easy one is to hold a weight in each hand (no more than 15 pounds each) and rise up on your toes. Then slowly go back down. Then up again. Repeat this like 20 times.

Dynamic exercises

Jumping is about more than just your legs. You can work out your abs by laying on your back and slowly lifting your legs up until the are vertical. Then slowly lower them back down. Repeat this 20 times.

One of the best exercises for jumping is jumping rope. The repeated small jumping movements will work your rapid twitch muscles hundreds of times a minute. You don't need a weighted jump rope to do this unless you plan on entering a boxing ring anytime soon.


Submit a Comment

No comments yet.


This website uses cookies

As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

Show Details
HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
LoginThis is necessary to sign in to the HubPages Service.
Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
AkismetThis is used to detect comment spam. (Privacy Policy)
HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
MavenThis supports the Maven widget and search functionality. (Privacy Policy)
Google AdSenseThis is an ad network. (Privacy Policy)
Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
Index ExchangeThis is an ad network. (Privacy Policy)
SovrnThis is an ad network. (Privacy Policy)
Facebook AdsThis is an ad network. (Privacy Policy)
Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
AppNexusThis is an ad network. (Privacy Policy)
OpenxThis is an ad network. (Privacy Policy)
Rubicon ProjectThis is an ad network. (Privacy Policy)
TripleLiftThis is an ad network. (Privacy Policy)
Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)