Most NBA players have vertical jumps in the 28 - 34 inch range. To get your best vertical jump it is necessary to do both strength and power training.
Strength exercises include slow, controlled movements like squats, lunges and weighted step-ups; power exercises require explosive, quick moves like those needed for plyometrics and power cleans. Plyometrics are explosive bounding, hopping and jumping drills that blend strength and speed. Finally, practicing maximum vertical jump will increase vertical jump.
There are many ways to improve vertical jump, but some of the most effective exercises include plyometrics, along with exercises that build both strength and power.
- Full Squats
- Weighted / Dynamic Step Ups
- Overhead Walking Lunges
- Single-leg Squats
- Agility drills
- Stair Running
You can build strength by performing basic weight training exercise using slow, controlled movements, and build power with faster dynamic movements. You also you need to improve the speed of movemnt in order to create power. This is done with explosive, quick exercises such as the power clean (video).
You can add specific plyometric drills as well. These build both power and speed and generally include explosive bounding, hopping and jumping exercises.
Here are some great ways to begin, and advance your plyometric training:
- Beginner Plyometrics (video) demonstrated by Michelle.
- Advanced Plyometrics (video) demonstrated by Lauren.
- Tuck Jumps
Bill Foran, Strength and Conditioning Coach, Miami Heat. Vertical Jump - How to Jump Higher. [http://www.thebasketballzone.com/images/hints&tips/Vertical%20Jump%20-%20How%20to%20Jump%20Higher.pdf]. Accessed 10, 2009.