12 Best Plyometric Exercises for Vertical Jump

Plyometric training is one of the most effective methods for increasing vertical jump height. These explosive exercises train your muscles and nervous system to produce maximum force in the shortest possible time, which is exactly what jumping demands.

This guide covers the 12 best plyometric exercises for vertical jump improvement, organized by difficulty level. Each exercise includes step-by-step instructions, recommended sets and reps, and coaching cues to help you get the most out of every rep.

Before You Start: Important Safety Notes

Plyometric training is high impact. Before adding these exercises to your routine, make sure you meet these prerequisites:

• Strength base: You should be able to squat at least 1.5 times your body weight. Without adequate strength, plyometrics are less effective and carry higher injury risk.
• Joint health: If you have knee, ankle, or hip issues, consult a physical therapist before starting.
• Proper surface: Perform plyometrics on a forgiving surface such as a gym floor, turf, or rubberized track. Avoid concrete.
• Fresh state: Always do plyometrics when you are rested, typically at the beginning of a workout. Plyometrics done in a fatigued state are less effective and more dangerous.

For a deeper understanding of why these exercises work, check out our article on the science behind vertical jump.

Beginner Plyometric Exercises

These exercises are ideal for athletes new to plyometric training. Master these before progressing to intermediate and advanced movements.

1. Jump Squats

Jump squats are the foundational plyometric exercise. They teach your body to produce force explosively from a familiar movement pattern.

How to perform:

• Stand with feet shoulder-width apart
• Lower into a half squat (thighs roughly 45 degrees)
• Explode upward as high as possible, swinging your arms for momentum
• Land softly with bent knees, absorbing the impact
• Reset fully before the next rep

Sets and reps: 4 sets of 6-8 reps. Rest 90 seconds between sets.

Coaching cue: Focus on leaving the ground as quickly as possible after reaching the bottom of the squat. Minimize the time you spend in the bottom position.

2. Box Jumps

Box jumps develop explosive power while reducing landing impact since you land on an elevated surface.

How to perform:

• Stand facing a plyo box at a challenging but manageable height
• Dip into a quarter squat and swing your arms back
• Explode upward and forward, landing on top of the box with both feet
• Stand tall on the box, then step down (do not jump down)
• Reset and repeat

Sets and reps: 4 sets of 5 reps. Rest 2 minutes between sets.

Coaching cue: Land softly on top of the box with your whole foot. If you are landing on your toes or barely making it, lower the box height.

3. Lateral Bounds

Lateral bounds develop single-leg power and lateral explosiveness, which translates to agility and multi-directional jumping ability.

How to perform:

• Stand on your right foot
• Push off laterally to the left, driving off the ball of your foot
• Land on your left foot, absorbing the impact with a bent knee
• Hold the landing for one second, then bound back to the right

Sets and reps: 3 sets of 6 reps per side. Rest 90 seconds between sets.

Coaching cue: Stick each landing cleanly. If you are wobbling or losing balance, reduce the distance of each bound.

4. Tuck Jumps

Tuck jumps develop explosive hip flexion and overall jump height. They also teach you to generate force rapidly in a cyclical pattern.

How to perform:

• Stand with feet shoulder-width apart
• Jump straight up, pulling your knees to your chest at the peak
• Extend your legs and land softly
• Immediately jump again upon landing

Sets and reps: 3 sets of 6-8 reps. Rest 2 minutes between sets.

Coaching cue: Focus on height, not just pulling your knees up. You want to jump high AND tuck, not just tuck with a low jump.

Intermediate Plyometric Exercises

Progress to these once you can perform beginner exercises with clean form and have at least 4 weeks of plyometric training under your belt.

5. Depth Jumps

Depth jumps are the most studied and proven plyometric exercise for vertical jump improvement. They maximize the stretch-shortening cycle by pre-loading your muscles with the drop.

How to perform:

• Stand on a box 12 to 18 inches high
• Step off the box (do not jump off)
• Land on both feet simultaneously
• Immediately explode upward as high as possible upon ground contact
• Land softly and step back onto the box

Sets and reps: 4 sets of 3-5 reps. Rest 2-3 minutes between sets.

Coaching cue: Ground contact time should be as short as possible. Think “hot floor.” You want to spend less than 0.2 seconds on the ground.

6. Single-Leg Box Jumps

Developing single-leg explosive power is essential for athletes who jump off one foot during their sport. This exercise directly trains that ability.

How to perform:

• Stand on one foot in front of a box (start with a lower height than your two-legged box jump)
• Dip and explode upward, landing on top of the box on both feet
• Step down and repeat on the same leg for all reps before switching

Sets and reps: 3 sets of 4 reps per leg. Rest 2 minutes between sets.

Coaching cue: Drive the non-jumping knee upward aggressively. This knee drive contributes significant upward force.

7. Hurdle Hops

Consecutive hurdle hops train your ability to produce force repeatedly with minimal ground contact time, building reactive strength and elastic power.

How to perform:

• Set up 4 to 6 hurdles (12-18 inches) spaced 3 to 4 feet apart
• Jump over each hurdle with both feet, spending as little time on the ground as possible between hurdles
• Focus on height over each hurdle and quick ground contact

Sets and reps: 4 sets of 4-6 hurdles. Rest 2-3 minutes between sets.

Coaching cue: Keep your ankles stiff and your core tight. Think of your legs as springs bouncing off the ground.

8. Broad Jumps

Broad jumps develop horizontal power, which is especially relevant for athletes who dunk off a running approach. The hip extension pattern also directly strengthens muscles used in vertical jumping.

How to perform:

• Stand with feet shoulder-width apart
• Swing your arms back and load into a quarter squat
• Explode forward and upward, driving your hips forward
• Land on both feet and stick the landing
• Reset and repeat

Sets and reps: 4 sets of 4-5 reps. Rest 2 minutes between sets.

Coaching cue: Aim for both distance and height. Do not just dive forward. Try to achieve a 45-degree takeoff angle.

Advanced Plyometric Exercises

These exercises are for athletes with at least 8 to 12 weeks of plyometric training experience and a strong foundation of leg strength.

9. Weighted Depth Jumps

Adding a light weight vest (5-10% of body weight) to depth jumps increases the eccentric load and the demands on your stretch-shortening cycle, producing greater training adaptations.

How to perform:

• Same technique as standard depth jumps, wearing a weight vest
• Start with a lower box height than your standard depth jumps until you adapt
• Maintain the same emphasis on minimal ground contact time

Sets and reps: 3 sets of 3 reps. Rest 3 minutes between sets.

Coaching cue: If the vest causes your ground contact time to increase significantly, the weight is too heavy. Reduce the load.

10. Altitude Landings to Vertical Jump

This advanced variation combines a higher-than-normal drop with an explosive jump, training your body to absorb and redirect greater forces.

How to perform:

• Stand on a box 24 to 30 inches high (only if you are experienced with depth jumps from lower heights)
• Step off and land on both feet
• Immediately explode into a maximum vertical jump
• Land softly

Sets and reps: 3 sets of 3 reps. Rest 3 minutes between sets.

Coaching cue: If you cannot stick the landing cleanly or your jump height is significantly lower than your standing vertical, the box is too high. Reduce the height.

11. Bounding

Bounding is an exaggerated running motion where each stride becomes an explosive leap. This develops the combination of horizontal and vertical power used in approach jumps.

How to perform:

• Start with a few jogging steps to build momentum
• Drive one knee up explosively while pushing off the opposite foot
• Cover as much distance and height as possible with each bound
• Continue for 6 to 8 bounds in succession

Sets and reps: 4 sets of 6-8 bounds. Rest 2-3 minutes between sets.

Coaching cue: Think “high and far” with each bound. Maintain an upright posture and use exaggerated arm swings to generate momentum.

12. Reactive Drop Jumps

The most advanced plyometric exercise on this list. Reactive drop jumps prioritize the speed of force production over everything else.

How to perform:

• Stand on a box 12 to 16 inches high
• Step off and land on both feet
• Rebound off the ground as fast as physically possible, prioritizing ground contact time over maximum height
• Aim for ground contact of under 0.15 seconds

Sets and reps: 3 sets of 5 reps. Rest 3 minutes between sets.

Coaching cue: Keep your legs stiffer than in a depth jump. Think of bouncing off the ground like a pogo stick rather than absorbing and jumping.

Sample Plyometric Workout

Here is a sample workout combining exercises from different difficulty levels. Perform this twice per week with at least 48 hours between sessions.

Warm-up: 10 minutes of light jogging, dynamic stretching, and activation exercises.

1. Depth Jumps: 4 x 4 (rest 2-3 min)
2. Box Jumps: 4 x 5 (rest 2 min)
3. Single-Leg Box Jumps: 3 x 4 per leg (rest 2 min)
4. Hurdle Hops: 3 x 5 hurdles (rest 2 min)
5. Jump Squats: 3 x 6 (rest 90 sec)

Total workout time: Approximately 40 to 50 minutes including warm-up and rest periods.

Getting the Most Out of Plyometric Training

Quality over quantity. Every single rep should be a maximum effort. If you are too fatigued to jump with full intensity, stop the set. Grinding out sloppy reps does not build explosiveness.

Track your progress. Measure your standing vertical jump every 2 to 3 weeks. You should see measurable improvements if your training and recovery are on point.

Combine with strength training. Plyometrics work best when paired with a solid strength training program. The research is clear that combined training outperforms plyometrics alone.

Fuel your body. High-intensity training demands proper nutrition. Make sure you are eating enough protein and carbohydrates to support your training. Our nutrition guide for vertical jump can help.

Want a Complete Program?

If you want a professionally designed program that structures plyometric exercises into a complete, progressive training plan, check out our best vertical jump programs of 2026. Programs like Vert Shock are built entirely around advanced plyometric principles and have helped thousands of athletes add serious inches to their vertical.