Check out previous articles in Ramon Williams' "Dominate the Competition" series: Basketball Strength Training Program and Basketball Upper-Body Plyometrics.
Ready for more ways to dominate on the basketball court this season? Regardless of your position, you can benefit from improving your jumping ability. Think about it: elevating over a defender, grabbing a rebound, blocking a shot or dunking—they all require airtime.
Since they train both the nervous system and the muscles, plyometrics maximize your power output, so they are a very effective training method. However, before beginning or progressing with plyometric training, it's important to build a strong foundation.
Below are several beginner, intermediate and advanced lower-body plyometric exercises. Don't skip the beginner and intermediate levels. Even the most advanced athlete can benefit from them, plus a strong base is essential for injury prevention. For sets and reps, see my 12-Week Jumping Program at the end of the article. For even more exercises, check out STACK's Jump Higher guide.
For all exercises, make sure to use proper landing position: land softly with bent knees and knees behind toes, in line with ankles.
How to Jump Higher for Basketball
Jump and Reach
- Begin with arms straight up in the air directly above head
- Set feet shoulder-width apart, with knees and hips forward
- Lift heels slightly off ground so bodyweight is on balls of feet
- Rapidly bring arms down and back, lower hips, bend knees and bring heels to ground
- Swing arms forward and jump up as high as possible
- Return to ground in proper landing position
Power Skip
- Stand with arms by sides
- Push right foot into ground and jump as high as possible while driving left knee up to waist level
- Continue skipping as powerfully and as high as possible in opposite-arm, opposite-leg fashion
Single-Leg Box Push-Off
- Choose a box around knee height
- Begin with right foot on box and left foot flat on ground
- Arms start down and back with hands behind hips
- Bring arms forward and up while pushing right foot into box to maximize jump height
- Land with left foot on box with knee and hip slightly bent; bring arms back down
- Perform Push-Off with left leg and continue alternating
Double-Leg Line Jumps
- Jump back and forth over a line or marker as fast as possible
- Stay low to ground with each jump
- Get on and off ground as quickly as possible with each jump
Intermediate Jump Drills
Lateral Box Jump
- Choose box height that is challenging but so you can land with good balance and posture
- Begin with box to right and both feet on ground, shoulder-width apart
- Place arms straight over head
- Keep knees and hips straight
- Bring arms down and back while lowering hips and knees
- Drive arms up as you jump up and onto box
- Repeat to left side
Double-Leg Broad Jump
- Use same jumping technique as Jump and Reach
- Instead of jumping up, jump forward as far as possible without losing balance or good posture
- Upon landing, go directly into next jump
Split-Squat Jump
- Begin in lunge position with both legs bent at 90-degree angles, front foot flat on ground
- Bring arms down and back so hands are behind hips
- Swing arms forward and up while jumping from lunge position
- Land in lunge position with same leg forward and repeat
- Switch legs and repeat
Lateral Box Shuffle
- Stand with four- to 12-inch box to right side
- Step onto box with right foot followed by left foot
- Step down on opposite side of box with right foot followed by left foot
- Repeat to left, leading with left foot
- Move feet on and off ground as quickly as possible
Advanced Jump Drills
Double-Leg Zigzag Hop
- Use same jumping technique as Lateral Box Jump, but use hurdles arranged in zigzag pattern to jump over diagonally
- Choose hurdle height that is challenging but so you can land with good balance and posture
- Upon landing, quickly jump over next hurdle in zigzag pattern
- Establish proper landing position after last jump
- Start standing on 12- to 42-inch box in same position as Jump and Reach
- Hang right foot over edge of box without bending left knee
- Step off box, landing softly with both feet on ground at same time
- Upon landing, jump straight up and finish in proper landing position
Depth Jumps on Box
- Instead of jumping and landing on ground, jump from ground to another box
- Choose box height that is challenging but so you can land with good balance and posture
Single-Leg Barrier Jump
- Use same jumping and landing technique as Double Leg Zigzag Hop, except jump off and land on single leg
- Add hurdles for more challenge
- Bend knee and hip immediately upon landing to reduce risk of injury
12-Week Basketball Jump Program
Note: Exercises marked with an asterisk (*) indicate number of sets and reps for one leg/side.
Now that you know how to jump higher, check out my other "Dominate the Competition" articles:
- Dominate the Competition: Basketball Strength Training Program
- Dominate the Competition: Basketball Upper-Body Plyometrics
See also Add Inches To Your Vertical Jump with Plyometrics for form tips.
Photo Credit: Getty Images // Thinkstock
