How To Increase Vertical Jump: With Training Program to Dunk

How To Increase Vertical Jump 1As a ball player or athlete, we all want to know how to increase vertical jump right? Of course!

But why are there some chosen individuals who seem to effortlessly go up into the air while others are stuck on the ground watching them. Is it that they’re blessed with that talent?

Maybe, and for the most part probably so.

But, the good news is, thanks to training technology and science anyone can learn how to jump (and to dunk). That’s what we look at here in this article.

Below we include a program that’s been proven by documented results to give users an average increase of 10% in their vertical. Even better, it takes only 2 training sessions a week and in a month and a half you see results.

Jump Higher to Dunk

Everybody thinks of jumping higher to dunk as being the goal. But in reality jumping higher to dunk only looks nice because it’s flashy.

Having good leaping ability makes you a better player because it lets you go up higher for rebounds, when you drive the lane and even block shots, not to mention be more athletic.

So dunking is just part of the picture.


The Exercises and Workouts

When it comes to how to increase vertical jump training is involved. Exercises and workouts are required and you have to put in the work.

The training program below works very well and use it as a start…

… when you are ready to get bigger increases, like between 8 to 16 inches,

then it’s time to take it to the next level with two of the best programs we’ve seen:

Now let’s get started.


How To Improve Vertical Jump: An Easy Workout with Proven Results

Below is a complete vertical jump training program that includes exercises and workouts that will add extra inches to your jump height. It is easy to do and is a lot shorter than other jump programs.

This has been tested and on average has shown to improve vertical leap by close to 4.5 inches in 6 weeks of training.

The best thing about it is that is is simple. You spend less than 1 hour at the gym each session and only be there on 2 days of the week.

Key Workout Stats:

  • Program Length: 6 weeks
  • How many workout sessions per week: 2
  • Average Time per session: less than 1 hour per session
  • Average Results: close to 4.5 inches on average
  • Training Type: Weight Training + Plyometrics


The Jump Higher Workout

Goal of the Workout

The goal of this workout is to increase your vertical jump. It has been tested and shown to provide average gains of nearly 4.5 inches in the 6 weeks it was used on intermediate athletes.

Programming Notes

The workout is composed of a warm-ups, weight training and plyometrics. It is to be done twice a week, with 2 days between workouts.

The program below specifies Tuesday and Friday as training days, though you can use Monday and Thursday, Wednesday and Saturday, or any other combination as long as there are 2 rest days in between the sessions.

Doing Weights or Plyo Training Only

If you don’t want to the weight training part or the plyometrics portion that is okay. You can choose to do one of the 2 main parts of the workout. However, results show that doing only the strength training or doing only the plyometric exercises without the other resulted in less than half the gains when the 2 parts are combined.


The Workout

Always start with warm ups.

Warm Up Routine:

  • Do dynamic stretching exercises for 5 minutes. Focus on stretching your legs and back.
  • Do a warm up squat (1 repetition) with a weight you can handle as a warm up
  • Finally, do 15 warm up jumps. Split it up to 3 sets of 5 jumps each.


Main Workout:

Squat Training1. Strength Training for Jumping Higher:

Below is the strength training portion of the workout. It is focused on the legs but will get you stronger overall.

When reading the exercise workout you’ll see 2 numbers, for example 3 x 8. In this case 3 refers to 3 sets, and 8 means 8 repetitions per set. Make sure to rest between sets.

Squat Workout
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Tuesday3 x 83 x 62 x 52 x 32 x 22 x 2
Friday2 x 82 x 82 x 81 x 81 x 8Rest


Plyometric Training 12. Plyometric Exercises to Jump Higher:

After you’ve done the strength training section, the next section uses plyometrics.

Reading the sets and repetitions are the same for this except you’ll be doing jumps instead of lifting repetitions.

The only exception is the Walking Split Squat where instead of repetitions you’ll do by distance.

Plyometric Workout
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
(Tuesdays and Fridays)
Depth Jump3 x 103 x 103 x 83 x 82 x 62 x 4
Double Leg Hop2 x 153 x 153 x 153 x 152 x 151 x 15
Split Squats
Walking Split Squat2 x 15 meters2 x 15 meters1 x 15 meters1 x 15 meters1 x 15 metersRest
Standing Split Squat2 x 102 x 83 x 62 x 62 x 6Rest

The training exercise should get you started and give you good gains in a short period or time with something that won’t keep you in the gym for hours and hours, making it easy to squeeze into your schedule.


Training for More Gains

If you’re looking for more gains (at least 8 inches or more) and are ready to commit to more complex training workouts, there are 2 programs we suggest:

Both programs are well structured and have shown very good results with those who’ve tried them. You’ll still have to do the work yourself, but they lay out the proper steps to get there, so you don’t waste time experimenting for yourself.

To learn more about the exercises above click here.
For more information about the plyometric drills listed in the workout above click here.


Other Important Things to Remember

Eat Properly

Jumping higher involved getting stronger and gaining more explosive power. For your muscles to do that you need to feed it with proper nutrition. Eating junk food and fatty fried foods isn’t going to help you dunk.

Get Enough Rest

The gains you get from the training program, exercises and workouts don’t happen in the gym. They happen when you are away from the gym and your body’s muscles recover. That’s why there are specified number of days between workouts, to give the body time to recover and get stronger.


More Information

To learn more about increasing your vertical leap, here are some other articles we suggest reading:

For Jump Workouts & Resources: