The Best Plyometric Exercises for Vertical Jump
On this page13
- 01How plyometrics build a bigger vertical
- 021. Box jumps
- 032. Depth jumps
- 043. Broad jumps (standing long jumps)
- 054. Tuck jumps
- 065. Single-leg bounds
- 076. Lateral bounds (skater jumps)
- 087. Jump squats
- 098. Split-squat jumps (scissor jumps)
- 109. Ankle hops (pogo jumps)
- 11Common mistakes and how to fix them
- 12A simple weekly plyometric plan
- 13Safety notes before you start
Plyometric exercises for vertical jump work by training the stretch-shortening cycle, the split-second sequence where your leg muscles stretch under load and then fire back explosively. That reflex, not raw strength alone, separates a slow, grinding jump from a fast, explosive one. Box jumps, depth jumps, broad jumps and bounds are the most effective plyos for building it.
This guide ranks nine plyometric exercises that move the needle, with form cues, sets and reps for each, plus how to sequence them into a program. If you’re building a full plan, pair this with our guides on how to jump higher and vertical jump strength training. For a wider set of options sorted by difficulty, see our full plyometric exercises list from beginner to advanced.
How plyometrics build a bigger vertical
Every jump relies on the stretch-shortening cycle: your calves, quads and glutes lengthen slightly as you dip down, storing elastic energy like a compressed spring, then contract forcefully to send you upward. Plyometric training sharpens that reflex, teaching your nervous system to fire faster and your tissues to return more energy as usable force.
Squats and deadlifts build the raw capacity to produce force; plyometrics teach you to produce that force quickly. A strong athlete with poor rate of force production will out-lift a plyometric-trained athlete in the gym but still lose the jump-off, which is why the best programs pair plyos with strength training rather than using either alone.
1. Box jumps
The standard entry point into plyometric training, since the elevated landing reduces impact versus jumping back to the ground.
- Stand facing a sturdy box, roughly knee to mid-thigh height for beginners.
- Swing your arms back, dip into a quarter squat, then explode upward and forward.
- Land softly on the box in a partial squat, both feet flat.
- Stand fully upright before stepping back down — never jump back down off the box.
Sets/reps: 3-4 sets of 5-6 reps, resting 60-90 seconds between sets. For a full progression, see our box jump workout.
2. Depth jumps
The most advanced reactive-strength plyo on this list; add it only once you have a solid squat base and clean box jump technique.
- Stand on a box 12-18 inches high (never higher until you’re advanced).
- Step off, do not jump off, and land on both feet with knees slightly bent.
- The instant your feet touch the ground, explode straight upward with minimal ground contact time.
Sets/reps: 3 sets of 4-5 reps. Speed off the ground is the whole point, so stop if reps start feeling slow.
3. Broad jumps (standing long jumps)
Trains horizontal power that transfers directly into vertical takeoff, since both rely on the same hip and leg extension.
- Stand with feet hip-width apart, arms back.
- Swing your arms forward as you dip and drive off both feet, jumping forward for maximum distance.
- Land softly in an athletic stance, absorbing force through bent knees and hips, then reset fully before the next rep.
Sets/reps: 3-4 sets of 4-5 reps with full recovery between reps.
4. Tuck jumps
Trains fast hip flexion and a quick, powerful reset.
- Start standing, feet shoulder-width apart.
- Jump straight up, driving both knees toward your chest, then land softly in the same spot.
- Keep ground contact time as short as possible between jumps.
Sets/reps: 3 sets of 8-10 reps, prioritizing height and quick resets over volume.
5. Single-leg bounds
Builds unilateral power and exposes left-right imbalances two-footed jumps hide.
- Push off one leg, driving forward and slightly upward, swinging the opposite knee up for momentum.
- Land on the same leg with a soft knee bend, then immediately push off again, alternating legs.
Sets/reps: 3 sets of 5-6 bounds per leg, focusing on distance and a controlled landing.
6. Lateral bounds (skater jumps)
Trains explosive power in the frontal plane, which matters since most game jumps come off one leg at an angle rather than straight up.
- Push off your right foot, jumping laterally left and landing on your left foot.
- Absorb the landing with a bent knee, then immediately push off in the opposite direction, alternating sides.
Sets/reps: 3 sets of 6-8 bounds per side.
7. Jump squats
Bridges strength and plyometric training with a loaded stretch-shortening element.
- Start in a squat stance, feet shoulder-width apart.
- Squat to about parallel, then explode straight up as high as possible, landing softly back into the squat.
Sets/reps: 3 sets of 6-8 reps with bodyweight or very light added load.
8. Split-squat jumps (scissor jumps)
Builds single-leg power and hip stability in a staggered stance, which carries over to off-balance, game-speed jumps.
- Start in a staggered lunge, one foot forward, one back.
- Drop into a shallow lunge, then jump explosively, switching legs in the air and landing softly in the opposite stance.
Sets/reps: 3 sets of 6-8 reps per leg.
9. Ankle hops (pogo jumps)
Isolates the ankle and lower-leg spring, a component most jump programs overlook despite its real contribution to takeoff height.
- Stand with feet together, knees nearly locked.
- Hop repeatedly using only your ankles, keeping ground contact as short as possible.
Sets/reps: 2-3 sets of 15-20 quick hops.
Common mistakes and how to fix them
- Chasing volume over quality. Once jumps slow down or form breaks, the set has become conditioning, not plyometrics. Stop early rather than grind out sloppy reps.
- Skipping full recovery between sets. Plyometrics need the nervous system firing at full speed; 20-30 seconds of rest undercuts that. Rest 60-90 seconds or more.
- Jumping down off boxes. Step down, don’t jump down — it protects your knees and ankles from landing forces that add nothing to your training.
- Progressing to depth jumps too soon. They generate the highest forces on this list. Build a base with box jumps and strength training first.
- Ignoring landing mechanics. A loud, stiff-kneed landing signals poor force absorption, not power. Land soft, quiet and controlled every time.
A simple weekly plyometric plan
Two to three sessions per week, on non-consecutive days, is the standard most strength coaches recommend:
- Day 1: Box jumps, broad jumps, ankle hops
- Day 2: Rest or light strength work
- Day 3: Tuck jumps, single-leg bounds, jump squats
- Day 4: Rest
- Day 5: Depth jumps (once ready), lateral bounds, split-squat jumps
Keep total volume per session to 60-100 jumps, and reassess your max vertical every three to four weeks. For a benchmark, see how these numbers stack up against the highest vertical jumps in NBA history.
Safety notes before you start
Plyometrics are high-impact by design, so warm up thoroughly with dynamic movement and a few submaximal jumps before loading up on full-effort reps. Prioritize clean landing mechanics over height or distance, and progress gradually, adding intensity like depth jumps only after building a base with lower-impact plyos and general strength training. Beginners, anyone returning from injury, or anyone with a joint or medical condition should consult a coach or physician before starting a plyometric program. This article is for general training information, not medical advice.
Frequently asked questions
What plyometric exercises increase vertical jump the most?+
Depth jumps and box jumps are generally considered the highest-yield plyometrics for vertical jump because they train reactive strength, the ability to absorb force and redirect it upward almost instantly. Broad jumps and single-leg bounds close behind by building horizontal-to-vertical power transfer. The biggest gains come from combining a few of these consistently, not chasing one exercise alone.
How many times a week should I do plyometrics for vertical jump?+
Most coaches recommend two to three plyometric sessions per week, with at least one rest day between sessions so the nervous system fully recovers. Each session should stay short, roughly 60 to 100 total jumps, with quality over quantity. More frequent training without adequate rest tends to blunt the explosiveness the exercises are meant to build.
Can plyometrics alone increase your vertical jump?+
Plyometrics can increase vertical jump on their own, especially for beginners, but they work best paired with a strength base. Squats, deadlifts and lunges build the raw force production that plyometrics then teach you to express quickly. Athletes who combine strength training with plyometrics typically see larger and more durable jump gains than plyometrics alone.
Are box jumps or depth jumps better for vertical jump?+
Box jumps are safer and better for beginners because landing on an elevated box reduces impact forces. Depth jumps are more advanced and target reactive strength more directly, but they demand a solid strength foundation first because the landing-to-takeoff transition is far more forceful. Most athletes should master box jumps before progressing to depth jumps.
How long does it take to see results from plyometric training?+
Noticeable vertical jump improvement from a consistent plyometric program typically takes four to eight weeks, with technique and rate of force production improving first before raw height gains show up. Individual results vary based on training age, consistency and how well plyometrics are paired with strength work. Tracking your jump height every few weeks is the clearest way to see progress.
Is it safe to do plyometric exercises every day?+
Daily plyometric training is not recommended because the exercises are high-impact and rely on a fully recovered nervous system to be effective. Training the same jump patterns without rest raises injury risk and tends to produce sloppier, less powerful reps over time. Two to three sessions a week with rest days between them is the safer, more effective standard.
What is the stretch-shortening cycle and why does it matter for jumping?+
The stretch-shortening cycle is the rapid muscle-tendon stretch followed immediately by a forceful contraction, like the quick dip before a jump. It matters because a faster, more efficient stretch-shortening cycle lets your legs store and release elastic energy instead of relying on muscle strength alone. Plyometric exercises are built specifically to sharpen this reflex.
Do plyometrics help basketball players jump higher for dunking?+
Plyometrics are one of the most direct ways basketball players train to jump higher, because dunking depends on the same explosive, reactive leg power these exercises build. Box jumps, depth jumps and bounds translate well to both standing and approach-based jumps used in dunking. Pairing plyometrics with strength training and dunk-specific approach work gives the most complete carryover.
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