Vertical Jump Workout Program

This free vertical jump training program is a plyometric workout program designed to help you increase your vertical jump, leg strength, balance, and explosiveness.

For a more in-depth program that includes all aspects strength training, speed training, speed and agility training, quickness, footwork, plyometrics and all areas of training essential for basketball players, take a look at The Complete Basketball Strength & Speed Program.

The vertical jump is an important athletic skill for basketball players, but not simply so that you gain the ability to dunk. Improving your vertical jump might afford you the ability to dunk but it can also help you become a better rebounder, better shot blocker, better shooter and a better athlete in general. This vertical jump training program is also an effective way to help reduce knee and ankle injuries. The explosiveness gained by utilizing this jump program can be invaluable. Let me offer some quick explanations concerning the above points.

When you improve your vertical jump, you are also improving your explosiveness. This means that you will be able to jump higher, get off the floor more quickly and reach your highest point faster. This quite obviously relates to rebounding ability because not only will jumping higher give you an edge over your opponent, but being more explosive to the ball will help you get to it quicker than your opponent.

The same theory holds true for shot blocking. Being able to jump higher helps you block shots, but jumping quicker helps your timing and ability to get up to block a shot.

Improved vertical jump and explosiveness can also aid in shooting. If you can jump higher and get up quicker than your opponent, you will gain the ability to shoot more frequently because even if you are well-guarded, you can get up and over your opponent before he/she is even off the ground.

This vertical jump training program can also help in the reduction of knee and ankle injuries. It is certain that plyometrics can be difficult and possibly dangerous, however, with good technique and form the danger is minimal. (More about the dangers and technique is discussed in the program file). Many of the exercises are specific to increasing vertical jump and explosiveness and some of them are geared more to improving balance, one-leg strength, ankle strength and knee strength. If you don’t overdo it and overtrain your body, the strength can certainly be increased in the ankles and knees.

Let me also mention that if you are thinking you will increase your vertical jump by 10 inches in 2 weeks, you are mistaken. Any so-called vertical jump program that “guarantees” that is full of hot air. A realistic improvement is adding about 3 inches to your vertical in 2-3 months. Some will increase more, some won’t. It partly depends on your effort, but also on your genetics. The main thing is that you won’t suddenly get a 50-inch vertical jump. Not even Jordan had that!

Give me the Vertical Jump Workout Training Program!!

This vertical jump training program is available to you in .pdf format. It is entirely free to you, a valued visitor!

DOWNLOAD the Hoops U. Vertical Jump Workout Program!



  1. ball81 says

    i gained 6-8 inches of this in 2 months….. i did leg workouts like squats one day and these exercises the 2nd day 

  2. says

    i need help, i used to be a regular dunker, as in with a really good vert, as in dunk on anybody, but i lost my jump due to lack of competition and time-offs, will this workout help me gain back at least 70 percent of my vert? thanks let me know

    • Tony Alfonso says

      Can’t guarantee any specific numbers but it will definitely help you gain some back … especially if you’ve been less active lately but had good hops, it should come back pretty well.

      • says

        I would say it will help but I can’t make any guarantees .. a lot depends on the effort put into it and the amount your vertical can increase (at some point, we all have a limit on our vertical).

    • Tony Alfonso says

      I can’t really give a guess but most people will see an improvement of at least a few inches. There are a lot of variables such as work ethic, overall athleticism, etc..

        • Tony Alfonso says

          I normally see anywhere from 2 to 8. Hard to guess though as everyone is different. Can’t make any guarantees either for the same reason. If this is in addition to a good strength training program, results are usually better as well. This alone does help vertical but we don’t want to neglect building strength as well.

    • Tony Alfonso says

      By effort I just mean how hard you work at it. Going through the motions or not pushing yourself would be minimal effort. Doing the exercises properly and to the best of your ability is solid effort.

    • Tony Alfonso says

      Between sets the time of rest can be minimal … :15 – :30 seconds. Less time is ok between exercises that are easier and more time might be needed to give some additional recovery time.

  3. Dylan says

    I’m looking to start using this program to improve my vertical leap, its said that you shouldn’t do this program during a regular season, well currently I’m in my regular season but its no major league or anything, I train 3 hours a week, 2 on tuesday and 1 on thursday and a game on saturday, can I implement these workouts during my regular season seeing as its not a full time job for me to play basketball?
    I’m 6’1 and I can easily grab the rim, to dunk the ball however I need these extra few inches, I’m considered fairly quick and agile so I don’t think it will be a problem.
    I’d like some advise on this however though, I wouldn’t want to tear anything.

    • Tony Alfonso says

      The advice to not perform during a regular season is based on having 2-3 games per week and 3-4 practices per week. With that amount of practice and game time, a plyo-specific workout could be very taxing on the legs. It might not cause injury, but it would certainly create some tired legs.

      It sounds to me that you would be able to do this workout 1-2 times per week and not be too affected by it. With games on Saturdays (and depending on your overall ‘game-shape’), you might find it best to do this on either Sunday, Monday, or Wednesday (or 2 of those days). You know your body best, however, and will just have to see how you feel. If it’s causing tired legs, scale back.

  4. Brady says

    I read through this a couple of times and confused by the amount of times i should be performing these exercises. If i do the workouts twice a week then that would mean it will only take 6 weeks to get through the whole thing? Please explain..

    • Tony Alfonso says

      That is correct … 12 total workouts. 2 times per week means you’ve complete the 12 in 6 weeks.

      I don’t get into further detail, but after that, you could take a week or two off from the jumping to let your body rest and then do it again. Or maybe mix in some different plyo exercises for variety.

  5. Will says

    Just wanna say that this works so well I surprised myself how easily I was dunking after doing the program

  6. says

    I’m currently researching which vertical jump program is the most suitable for me. There is another program from the US. called “air alert”. In comparison to your program, air alert is more intensive. Can you explain the difference between your program and “air alert”? For instant, would the intensity of “air alert” make me easy to get injury and how is your program better? I’m 5 foot 10 and able to grab the rim (I’m a 2 foot jumper), my aim is to dunk and I will start my training next month after i decide which program i gonna use. Thanks.

    • Tony Alfonso says

      I don’t know that much about Air Alert, but have heard of it. I don’t know how intense or how it might lead to injury … the only thing with merely focusing on jumping that can help lead to injury is to do too much jumping. I don’t advocate a lot of jumping during the season, since you should be getting a lot of jumping just in practice sessions. In the offseason, I only recommend a couple of days a week and that also depends on what other training is being done (strength training, etc).

      Sorry I can’t give a better comparison between the two. Ours is meant as a basic vertical training workout that is meant to improve overall leg strength, balance, etc. I’m sure there are more intense (whether better or not is probably up to the user) … just make sure to train all areas and not just focus on vertical jump.

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