Expert articles on vertical jump training, plyometrics, and basketball performance. Free knowledge to fuel your progress.
How restricted ankle dorsiflexion reduces your vertical jump, how to test your own mobility, and the drills that create lasting improvement in countermovement depth and takeoff power.
How many days per week you should train for vertical jump, how to structure sessions by training level, and why more is not always better when building explosive power.
What the stretch-shortening cycle is, how it stores and releases elastic energy during a jump, and how to train the fast and slow SSC to jump higher in basketball and volleyball.
How your strength-to-weight ratio limits your vertical jump, what the research says about optimal body composition for jumping athletes, and how to improve your ratio without sacrificing explosiveness.
A structured guide to maximizing vertical jump gains during the off-season, including how to phase your training, which methods produce the most improvement, and how to time your peak for the next season.
How to develop the running vertical jump used for dunking and alley-oops. Covers approach mechanics, penultimate step technique, arm timing, and specific drills that increase running jump height.
Find out how long it realistically takes to add inches to your vertical jump. Covers beginner, intermediate, and advanced timelines, what drives faster results, and how to track progress.
How basketball players can maintain and even improve their vertical jump during the season without burning out. Covers session structure, volume reduction, and what to cut vs. keep.
A breakdown of two-foot and one-foot jump mechanics, which produces a higher jump, how to train both for basketball, and how to decide which takeoff style matches your game.
What fast-twitch muscle fibers are, why they determine your ceiling for explosive jumping, and how to train specifically to recruit, develop, and expand your fast-twitch capacity.
Why your vertical jump stops improving after initial gains, what training variables are actually responsible, and specific adjustments that restart progress.
How creatine supplementation affects explosive power, jump height, and vertical jump training, and what the evidence says about whether it is worth using.
Why how fast you produce force matters as much as how much force you can produce, and the training methods that directly improve rate of force development for higher vertical jumps.
How sleep quality and quantity directly affect vertical jump adaptation, strength gains, and explosive power, plus practical strategies for getting the most out of your training through better sleep.
What reactive strength is, why the reactive strength index matters more than raw vertical height for basketball players, and how to train the specific quality that makes your jump fast and repeatable.
Why tendons matter as much as muscles for vertical jump height, and how to train the Achilles and patellar tendons for better elastic energy storage, faster ground contact, and injury resilience.
How foam rolling and soft tissue work improve tissue quality, reduce recovery time, and keep the muscles that power your jump functioning at full capacity.
How to organize vertical jump training into accumulation, intensification, and peaking phases so each block builds on the last and you hit your highest jumps when it counts.
Why medicine ball throws develop the coordinated full-body power that vertical jumps demand. Covers slams, overhead throws, rotational throws, squat-to-press, programming guidelines, and who benefits most.
Why eccentric training develops the muscle architecture and stretch-shortening cycle capacity that vertical jumps depend on. Covers tempo squats, Nordic curls, eccentric calf raises, programming guidelines, and who benefits most.
How isometric training develops the rate of force development and joint stiffness your vertical jump depends on. Covers overcoming and yielding isometrics, key exercises, joint angle selection, and programming.
How to improve your landing mechanics to reduce injury risk and develop the reactive strength that drives a higher vertical jump. Covers biomechanics, drills, common errors, and programming.
How to train your quadriceps for a higher vertical jump. Covers the role quads play in jumping, the best exercises, common programming mistakes, and how to balance quad work with posterior chain training.
How power cleans and Olympic lift variations build the explosive power needed for a higher vertical jump. Covers technique, programming, common mistakes, and the best variations for basketball athletes.
How strong hamstrings improve vertical jump height through hip extension force and knee stability. Covers the best hamstring exercises, programming guidelines, injury prevention, and how to balance quad and hamstring strength for maximum jump performance.
How depth jumps develop reactive strength and increase vertical jump height. Covers proper technique, programming guidelines, box height selection, common mistakes, and how to integrate depth jumps with popular vertical jump programs.
How a proper arm swing increases vertical jump height. Covers the biomechanics of arm swing during takeoff, common arm swing mistakes, drills to improve timing and coordination, and how to integrate arm swing training with your jump program.
How to train your hip flexors for a higher vertical jump. Covers the role of the iliopsoas and rectus femoris in knee drive and swing mechanics, the best hip flexor exercises for explosive jumping, and how to program hip flexor work alongside your vertical jump training.
How to train your calves for a higher vertical jump. Covers the role of the gastrocnemius and soleus in jump mechanics, the best calf exercises for explosive ankle plantarflexion, and how to program calf work alongside your vertical jump training.
How to train your glutes for a higher vertical jump. Covers the role of the gluteus maximus and medius in jump mechanics, the best glute exercises for explosive hip extension, and how to program glute work alongside your vertical jump training.
How jump rope training improves your vertical jump by building calf strength, ankle stiffness, and fast ground contacts. Covers technique, the best variations for jumpers, and how to program rope work alongside your strength and plyometric training.
How to use box jumps to improve your vertical jump. Covers proper technique, common mistakes, box jump variations from beginner to advanced, and how to program box jumps alongside your strength and plyometric training.
How sprint training improves your vertical jump. Covers the biomechanical overlap between sprinting and jumping, the best sprint drills for jump height, and how to program sprints alongside your strength and plyometric work.
A breakdown of the best deadlift variations for increasing vertical jump height. Covers conventional deadlifts, Romanian deadlifts, trap bar deadlifts, and more, with programming tips for maximum jump transfer.
A breakdown of the best squat variations for increasing vertical jump height. Covers back squats, front squats, box squats, split squats, and more, with programming tips for maximum jump transfer.
How to use a weighted vest to increase vertical jump height. Covers exercise selection, programming guidelines, weight recommendations, and how to combine vest training with plyometrics and strength work.
Why single-leg (unilateral) training is critical for vertical jump performance, especially for one-foot jumpers. Covers the best single-leg exercises, programming tips, and how to fix strength imbalances between legs.
How resistance bands improve your vertical jump through accommodating resistance, speed training, and activation work. Covers the best band exercises, programming tips, and how to combine bands with weights.
How ankle strength and calf training improve your vertical jump. Covers ankle stiffness, calf raise variations, Achilles tendon development, and programming tips for higher jumps.
How mental training, visualization, and focus techniques can improve your vertical jump. Covers motor imagery, pre-jump routines, and psychological strategies used by elite jumpers.
How a strong core improves your vertical jump, plus the best core exercises for explosive jumping power. Covers anti-rotation, bracing, and sport-specific core work for basketball players.
A complete warm-up routine to prepare your body for vertical jump training. Covers dynamic stretching, activation drills, and how to prime your nervous system for maximum jump height.
Learn why rest and recovery are critical for increasing your vertical jump. Covers sleep, active recovery, deload weeks, and how to structure recovery into your training.
Build explosive jumping power at home with bodyweight exercises. Covers the best no-equipment exercises for vertical jump, a sample workout, and how to progress over time.
Learn how hip, ankle, and hamstring mobility affect your vertical jump. Includes the best stretches and mobility drills to improve your range of motion and jump higher.
Avoid the most common vertical jump training mistakes that slow down your gains. Learn what to fix so you can stop spinning your wheels and start jumping higher.
Learn how to measure your vertical jump accurately using four proven methods. Includes step-by-step instructions for the wall test, Vertec device, jump mat, and smartphone apps.
Build the raw leg strength that powers a higher vertical jump. Covers the best squat, deadlift, and single-leg exercises with sets, reps, and programming tips.
Optimize your diet for vertical jump gains. Learn what to eat before and after training, the best foods for explosive power, and nutrition strategies for jump athletes.
Understand the biomechanics and physiology behind vertical jumping. Learn how muscles, tendons, and your nervous system work together to launch you off the ground.
Discover the highest vertical jumps in NBA history. From Michael Jordan to Zion Williamson, we rank the most explosive leapers to ever play professional basketball.
Master the 12 best plyometric exercises to boost your vertical jump. Includes step-by-step instructions, sets and reps, and a sample plyometric workout plan.
Discover 15 scientifically proven methods to increase your vertical jump. From strength training to plyometrics, flexibility, and recovery, this guide covers everything.
Learn how to dunk a basketball with this complete training guide. Covers vertical jump requirements, exercises, technique, and step-by-step training plans for all heights.
A detailed head-to-head comparison of Vert Shock and Jump Manual. We break down training style, results, price, and who each program is best for.
A thorough, honest review of Jacob Hiller's Jump Manual in 2026. We cover the program structure, expected results, pros, cons, and who it is best suited for.
An honest, in-depth review of Vert Shock in 2026. We break down the program, results, pros, cons, and whether it is worth your investment.
We researched and compared the top vertical jump programs of 2026. See which training system delivers the best results for adding inches to your vertical leap.
Our top-rated program combines the best training techniques into a proven 8-week system.
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