As strength and conditioning professionals, we often field the same question: “How do I jump higher?” And while the vertical jump is influenced by a complex interplay of biomechanics, force production, and neuromuscular efficiency, the principles to improve it are remarkably straightforward—when understood correctly.
In this blog, I want to simplify the process of vertical jump development for you—like I would for any elite basketball athlete I coach. We’ll move beyond gimmicks and break down the science, so you walk away not just with drills, but with the reasoning behind why those drills matter. Consider this your classroom lecture—short, practical, and backed by evidence and experience.
🔬 The Fundamentals: What Affects Your Vertical?
Let’s start by identifying what really determines vertical jump performance. At its core, the vertical jump is a maximal expression of power—specifically lower body power. That power is created by producing high amounts of force quickly through the hips, knees, and ankles (the “triple extension”).
Key Influencers of Vertical Jump:
| Factor | Why It Matters |
|---|---|
| Rate of Force Development (RFD) | Ability to generate force rapidly—crucial for jumping explosively |
| Maximal Strength | Stronger athletes have a higher “ceiling” for force production |
| Reactive Strength | Helps utilize stored elastic energy in tendons during jump take-off |
| Technique & Joint Angles | Optimized mechanics lead to more efficient energy transfer |
| Muscle-Tendon Stiffness | Increases elastic return in SSC (stretch-shortening cycle) |
| Neuromuscular Coordination | Timing and sequencing of movement drive effective energy transfer |
🏋️ Training Priorities: How to Build a Vertical Jump
Training for a vertical isn’t about doing every jump drill known to man. It’s about doing the right things at the right time. The best jump programs focus on three key categories:
1. Get Strong
No one floats into the air without force. If you can't produce it, you won’t elevate.
- Focus on lifts like squats, trap bar deadlifts, split squats
- Stay in lower rep ranges (3–6 reps), 3–5 sets
- Track progress—strength without progression doesn’t help
2. Get Fast
We don’t just need force—we need it fast. Speed-strength and power movements bridge the gap between strength and explosiveness.
- Olympic lifts, medicine ball throws, speed squats
- Jumps with load, jumps with bands, assisted jumps
- Short sprint work (10-20m) to develop intent and force velocity
3. Jump Often (But Smart)
You need to jump to get better at jumping—but not randomly. Each jump type trains different qualities:
- Countermovement Jumps: Emphasise speed-strength
- Depth Jumps: Build reactive strength and RFD
- Repeated Jumps: Condition tissue and coordination
🧠 Programming Smarts: Where Most Get It Wrong
The biggest mistakes I see?
1. Too much volume – jumping isn’t cardio. Quality > quantity.
2. No periodization – athletes randomly rotate exercises with no progression.
3. No load or overload – jump training must stress the system beyond normal use.
4. Lack of rest or recovery – central fatigue crushes output.
Stick to these guidelines and you’ll create a stimulus your body has to adapt to.
🧾 Reference Table: Key Takeaways
| Category | Action |
|---|---|
| Strength Training | Squats, Trap Bar Deadlifts, Split Squats (3–6 reps, 3–5 sets) |
| Power/Speed Training | Olympic lifts, loaded/assisted jumps, med ball throws |
| Reactive Jump Drills | Depth jumps, pogo hops, band-assisted jumps |
| Volume Guidelines | 20–40 quality jumps per session, 2–3x per week |
| Progression Timeline | 6–12 weeks structured cycles (strength → power → reactive) |
| Monitoring Tools | Jump height tracking, video angles, CMJ on force plates if available |
| Key Principles | Progressive overload, specific intent, technical coaching cues |
Final Thoughts
If you’re a basketball athlete looking to jump higher, don’t just chase highlight-reel exercises or endless box jumps. Train your systems AND your muscles. Build strength, train explosively, and refine your technique under the guidance of a plan.
Remember: vertical jump is a skill built on power, coordination, and intelligent progression. Respect the process, and the results will follow.
✍️ Written by Coach Connolly
Strength & Conditioning Coach | Basketball Performance Specialist
www.coachconnolly.com
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