How to Increase Your Vertical Jump for Basketball at Home: 5 Easy Steps!
I’ve lived in Minnesota for the majority of my life. One thing I can tell you about Minnesota, our winters hit HARD.
I’m talking icy roads, snow so high it comes up to your knee, and the need to shovel a driveway. There were days when I was a kid when I could not make it to a gym.
So what was I supposed to do? Call it a day? Sit on the couch and play video games until my eyes turn to squares?
No, sir!
For those of you looking to get a basketball scholarship, there are no days off. You can’t let the inability to get to the gym stop you from getting better.
If you don’t have gym access, it is crucial to know how to increase your vertical jump at home.
Having a good vertical jump not only allows you to slam home vicious dunks and block shots, but it can also help you grab rebounds and play better overall.
The good news is that you don’t have to go to the gym to improve your vertical jump.
Here is an easy-to-follow vertical jump program that will help you increase your vertical jump from the comfort of your own home!
What is a Vertical Jump?
Vertical measures how high one can jump and involves both explosive power and leg strength.
The higher your vertical, the better chance you have to touch the rim, block and contest shots, grab rebounds, and throw down dunks.
Having a good vertical is an important skill for any basketball player who wants to perform at their best. With the right training and perseverance, anyone can increase their vertical leap and become a better basketball player.
Reasons You Need to Know How to Increase Your Vertical Jump For Basketball at Home
A high vertical can help you become a better defender, a more effective rebounder, a shot blocker, and increase your overall athleticism.
Having a good vertical jump also helps with jumping higher to make dunks or get rebounds over taller opponents.
By increasing the height of your vertical jump, you’re also improving your overall speed and agility, which are skills that can help you leave defenders in the dust for easy buckets and also keep your man in front of you when you’re on the defensive end of the floor.
It also helps to know how to measure vertical jump so you can track your progress!
All in all, having a good understanding of how to increase your vertical jump is an essential part of becoming a more successful basketball player and helping your team.
Step-by-Step Instructions for How to Increase Your Vertical Jump for Basketball at Home
When I was stuck inside on those snowy days, I had a few exercises I would do to work on my vertical.
Here are a few things I used combined with some modern exercises that can help you jump higher than I ever did.
1. Squat Jumps
Start by standing with your feet shoulder-width apart and your arms at your sides. Now, bend your knees and lower your body to a squatting position. As you stand up, jump as high as you can and land softly on your feet.
Do three sets of 10 reps, with 30-second rest intervals between each set.
Squat jumps are one of the best vertical jump exercises to work your muscles, as well as to help you jump higher.
2. Jumping Rope
Start with 30 seconds of jumping, then rest for 20 seconds. Repeat for five minutes to start, and work your way up to ten minutes.
As you jump rope, focus on staying on the balls of your feet and jumping as high as you can each time.
Jumping rope is one of the best ways to help you jump higher and build endurance.
3. Lunges
To begin, stand with your feet shoulder-width apart and take a long step forward with your right foot. Lower your body until your right thigh is parallel to the floor, then push back up and repeat with your other leg.
Do three sets of 10 reps per leg, with 30-second rest intervals between each set.
Lunges are an effective way to build leg strength and improve your balance.
4. Calf Raises
Stand with your feet shoulder-width apart and your toes pointing forward. Slowly raise your heels off the ground and hold for a few seconds, then lower back down.
Do three sets of 10 reps, with 30-second rest intervals between each set.
Calf raises will help build strength in your calves, which is essential for jumping high.
5. Plyometric Exercises
Plyometric exercises are high-intensity exercises that involve explosive movements and can help improve vertical jump. These exercises work by engaging your fast-twitch muscle fibers, which can help you jump higher.
Examples include box jumps, tuck jumps, jump squats, hopping from one foot to the other, and doing broad jumps. Only do these exercises if you feel you are physically capable and safe to do so.
If you don’t know what to do or how to do it, investing in a great vertical jump program can help you get where you want to be faster!
Video is courtesy of Isaiah Rivera
Key Considerations For Successfully Increasing Your Vertical Jump At Home
When looking to increase your vertical jump, it is important to focus on strengthening the relevant muscles. This means targeting those specifically used for jumping – such as the glutes, quads, and calves.
Plyometrics (also known as jumping exercises) are highly effective when attempting to improve your jump height. Using a jump rope is great for this. Jumping rope is a great way to get warmed up for practice as well.
You should also focus on improving your flexibility. This increases mobility in the lower body so you can move more freely when jumping.
Make sure that you warm up before attempting any exercises or jumps. This helps activate key muscles and reduces the risk of injury.
The right pair of basketball shoes can also give you a boost. Basketball shoes specialize in protecting players who jump a lot by having the right padding and cushioning so you can explode off the ground and land comfortably.
Finally, a healthy diet is essential for your body to function at its best. Eating foods rich in protein, carbohydrates, and essential vitamins and minerals helps give you the energy needed to fuel your workouts and increase your jumping ability.
One last thing is to make sure you’re measuring your progress with a good vertical jump mat.
Taking it to the Next Level: How to Develop Explosive Power
There are a lot of players out there who can dunk, but not all of them have explosive power. Explosive power is the thing that allows a player like LeBron James to dunk over guys like Joel Embiid or Rudy Gobert.
The trick is to try and be more explosive than the guy across from you. This means developing a quick first step and smoothly getting off the ground and up toward the rim.
All of the exercises above in the vertical jump program can help with being more explosive, but for more of an effect, jump and land on one foot instead of two. One-foot box jumps, one-foot jump rope, one-foot calf raises, and so on.
The other thing to consider is form. Practice attacking the basket from the wing. When you finish, jump as high as you can towards the rim. Whether you can dunk or not, practice this often so your footwork becomes flush and you beat the defender to the rim. Every. Single. Time.
Alternatives to Increasing Your Vertical Jump At Home
I mentioned this a bit before but stretching is a great way to increase your vertical. It creates more springiness in your legs and is also a great way to protect yourself from injury.
Use Visualization to take you to the next level. Close your eyes and visualize the next progression in your jumping journey, whether it’s touching the rim, dunking a tennis ball, or dunking an actual basketball. Play it over and over in your mind as if you’re actually doing it.
The mental game of basketball is just as important as the physical. The most talented player in the world won’t amount to much if he doesn’t believe in himself.
Conclusion
Improving your vertical jump will require dedication and hard work, but it’s definitely worth it at the end when you’re hanging from the rim.
I remember when I first started to dunk. It’s the best feeling in the world when you’re hanging from the rim. You feel rich with the feeling of accomplishment and just want to do it again and again and again.
By following these easy-to-follow exercises, dedicated basketball players can increase their jump height and enhance their overall basketball performance. Remember, consistency is key, so make sure to practice these exercises regularly.
Vertical jump training is a journey, so don’t forget to celebrate the improvements you make along the way.
Happy jumping!
FAQ
How can I increase my jump height in basketball at home?
Squats: Squats are an excellent exercise for building leg strength, which is crucial for increasing your vertical jump. Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, and then return to the starting position. Aim for three sets of 10-12 repetitions.
Lunges: Lunges target your quadriceps, hamstrings, and glutes, helping to improve your leg power. Stand with your feet hip-width apart, take a step forward with one leg, and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position. Perform three sets of 10-12 lunges on each leg.
Calf Raises: Strong calves are essential for generating power during jumps. Stand with your feet shoulder-width apart and rise up onto your toes, lifting your heels off the ground. Lower yourself back down and repeat. Aim for three sets of 15-20 calf raises.
Jump Squats: Jump squats are a plyometric exercise that helps improve explosive power. Start in a squat position, then explode upward, jumping as high as possible. Land softly and immediately go into the next repetition. Perform three sets of 8-10 jump squats.
Depth Jumps: Depth jumps help train your muscles to generate force quickly. Find a box or platform that is about knee-height. Step off the box, land with both feet, and immediately jump as high as possible. Aim for three sets of 6-8 depth jumps.
What should a 15-year-old’s vertical be?
The average vertical jump for a 15-year-old is around 17 inches. It’s important to note that this is an average, and individual performance may vary.
How to increase your vertical jump for basketball in 1 month at home?
Jump Squats: Perform jump squats by squatting down and exploding upwards into a jump. This exercise helps improve explosive power and leg strength.
Jumping Rope: Incorporate jumping rope into your workout routine. Jumping rope helps improve coordination, calf strength, and overall body control, which can contribute to a higher vertical jump.
Six Inch Holds: Stand with your feet shoulder-width apart. Squat down to a six-inch position and hold it for a few seconds before returning to the starting position. Repeat this exercise to strengthen your legs and improve your jumping ability.
Plyometric Exercises: Include plyometric exercises like box jumps, tuck jumps, and lateral jumps in your training regimen. These exercises focus on explosive movements and can enhance your power and vertical leap.
Proper Technique: Pay attention to your jumping form. Focus on keeping your back straight, accelerating into the jump, and utilizing a proper penultimate step (the second-to-last step before takeoff).
