How to Jump Higher in Basketball

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In basketball, the ability to jump high can be pretty important, especially for layups and dunks. Thus, it’s no surprise that many people who play basketball, either professionally or just for fun, want to be able to jump higher to improve their game. Luckily, by performing certain exercises, losing weight, and perfecting your technique, you can significantly improve your vertical leap and jump higher in basketball.

Things You Should Know

Do exercises that work your leg muscles, such as jump squats, dead lifts, calf raises, power skips, and box jumps. Basketball coach Ryan Tremblay recommends “hopping into your jump shot.” Catch the ball at the same time your non-dominant foot steps out, then bend your knees and jump.

Method 1
Method 1 of 3:

Strengthening Your Leg Muscles

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  1. Standing upright, hold the handles of a jump rope in each hand with the rope positioned behind your back. Turn the rope over your head and forward, jumping with both of your feet as the rope passes underneath you. Repeat this motion for 10 minutes or to exhaustion to also improve your endurance. [1]
    • Make sure to keep your shoulders lowered and your core engaged as you complete your jumps.
    • Aim to complete 2 turns of the rope every second, or 120 turns every minute.
  2. Keeping your back straight, bend at your hips and knees to grab the barbell from the ground. Then, push up with your legs to stand up straight, thrusting your hips forward. [2]
    • Perform 6-8 reps of this exercise in a set and give yourself 30 seconds of rest in between sets.
    • Use an overhand grip to grab the barbell as you bend down; using an underhand grip will cause you to put more work on your forearms.
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  3. Stand in front of a workout bench and place 1 foot on it. Then, perform a squat on your other leg, descending to the floor until your bent knee nearly touches it. Finally, push yourself back up to your starting position. [3]
    • Your body weight will most likely be a sufficient amount of resistance for this exercise. However, for added intensity, hold dumbbells in each hand as you perform the squat.
    • Perform 6-8 reps for each leg and aim to do 2-3 sets in total.
  4. In a standing position, push on the balls of your feet while raising your heels so that you’re standing on your toes. Hold this position for 1-3 seconds, then slowly lower yourself back down to starting position. Do 10 reps, or as many as you can, and do as many sets as needed to complete 30 reps overall.
    • Calf raises are an exercise that can be done almost anywhere. Try performing then as you’re brushing your teeth in the morning or washing dishes.
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Method 2
Method 2 of 3:

Exercising to Improve Your Vertical Jump

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  1. Start in a standing position with your arms above your head, your feet shoulder-width apart, and your knees and hips forward. Bring your arms down and back, while simultaneously lowering your hips and bending your knees. Then, swing your arms forward and jump as high as you can. [4]
    • Make sure you only jump vertically and not forward when performing the jump and reach.
    • Repeat this exercise at least 10 times in a given set.
  2. Starting from a standing position, skip forward by pushing your right foot into the ground and lifting your left knee to your waist. Jump as high as possible as you skip forward, moving your arms and legs in opposite fashion. [5]
    • Try to do this exercise on a smooth, flat surface (e.g., concrete) to minimize the risk of injury.
  3. Although stronger legs overall tend to improve your jumps, strengthening those muscles that are directly used in jumping is a very efficient way to increase your jump height. Perform an ordinary squat, then once you’re low to the ground, jump as high as you can. [6]
    • Perform 5-6 reps of this exercise in a set and perform 1-2 sets.
    • After you’ve gotten used to this exercise, you can make it more difficult by holding dumbbells in your hands as you jump.
  4. Box jumps are a great exercise for strengthening the muscles used in launching yourself off the ground. Stand in front of a knee-high bench or box with your arms raised. Then, lower your body as you drive your arms down and hips back, and raise your arms up as you jump onto the box. [7]
    • Do 5-8 jumps in a set and perform 1-2 sets, depending on your strength and experience.
    • An alternative form of this exercise is called the Depth Jump, in which you begin on top of the bench or box and jump downward. Then, jump back onto the box immediately after you land. This trains your body to better use elastic energy for propelling yourself off the ground.
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Method 3
Method 3 of 3:

Improving Your Technique

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  1. [8] Increasing your horizontal speed in the time before jumping is a good way to increase the height of your jumps while playing basketball. If you’re going in for a layup or a dunk, run for 2 or 3 steps first to build your momentum.
    • The running start is slightly less important for taking jump shots at a distance, although it is still marginally helpful in this circumstance.
    • Be sure you don’t run too fast; you want to maintain control over your body before you transition from running to jumping.
  2. On the second to last step before you take off, slightly lower your body as you’re moving forward by bending your knees. [9] This will make it easier for you to transform your forward momentum and velocity into greater vertical jump height.
    • Keep your body in an upright position during this lowering and don’t lean too far forward or back.
    • Avoid putting your front foot too far in front of your body, as this will cause you to lose speed and thus lose vertical jump.
  3. As you’re taking your penultimate step, swing your arms back and behind you. Then, as you plant your feet to takeoff, swing your arms forward. This will help you to generate more upward momentum as you jump.
    • Swinging your arms behind you also has the added benefit of lowering your center of gravity still further.
  4. You can do this by completely extending the 3 joints that are primarily responsible for your vertical jump: the ankles, knees, and hips. Make sure you completely extend these joints before your feet come off the ground.
    • Once your feet have left the ground, you’re no longer vertically accelerating, and your jump height has been predetermined.
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Expert Q&A

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  • Question
    How can I improve my jumping technique?
    Ryan Tremblay
    Basketball Coach
    Ryan Tremblay is a Basketball Coach and the Owner of National Sports ID and STACK Basketball. With over 30 years of experience, Ryan specializes in basketball coaching, social media marketing, and website design. Ryan created the National Sports ID as a platform to verify the age/grade of youth athletes and STACK Basketball to inspire young athletes to grow into mature individuals and basketball players. Ryan was a First Team All-Decade basketball player in Bergen County and finished in the top 20 all-time leading scorers in the county’s history with 1,730 points. He went on to Caldwell University on a basketball scholarship where he was part of three championship teams. Ryan was a two-time All-Metropolitan, All-State, and All-Conference point guard and the all-time three-point leader in the school’s history, landing him in the Caldwell University Athletic Hall of Fame.
    Ryan Tremblay
    Basketball Coach
    Expert Answer
    Always bend your knees to give yourself the power to get off the ground. Additionally, breaking up the jump into steps can decrease your power, so make sure you're jumping in one fluid motion.
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  • Question
    What exercises can I do without equipment?
    Wiki author
    Community Answer
    You don't need equipment for most of these exercises. For example, jump squats, powers skips and calf raises can all be done without equipment.
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      References

      1. ↑ https://www.beachbodyondemand.com/blog/calves-workout-exercises
      2. ↑ https://www.active.com/fitness/articles/4-exercises-to-help-you-jump-higher
      3. ↑ http://www.stack.com/a/5-workouts-to-increase-your-vertical-jump
      4. ↑ http://www.stack.com/a/basketball-jump-higher
      5. ↑ http://www.stack.com/a/basketball-jump-higher
      6. ↑ http://www.stack.com/a/5-workouts-to-increase-your-vertical-jump
      7. ↑ https://www.active.com/fitness/articles/4-exercises-to-help-you-jump-higher?page=2
      8. ↑ Ryan Tremblay. Basketball Coach. Expert Interview. 13 November 2020.
      9. ↑ Ryan Tremblay. Basketball Coach. Expert Interview. 13 November 2020.
      1. ↑ Ryan Tremblay. Basketball Coach. Expert Interview. 13 November 2020.
      2. ↑ Ryan Tremblay. Basketball Coach. Expert Interview. 13 November 2020.

      About This Article

      Article Summary X

      Jumping higher in basketball will help you layup, dunk, and block better. Run as fast as you can for the run-up to build momentum. On your second-to-last step, slightly lower your body, bend your knees a little, and swing your arms back. Then, on the last step, swing your arms forward and push off the ground by extending your ankles, knees, and hips. You can also jump higher by building your leg muscles. Practice squats, vertical jumps, and jumping with a rope to strengthen your calves. In the gym, target your legs with exercises like barbell deadlifts and leg raises. For more tips, including how to practice box jumps, read on!

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