Plyometric Workouts For Basketball Vertical Jumps

Last Updated on: 19th September 2023, 12:39 am

Are you looking to take your basketball skills to the next level? If so, incorporating plyometric workouts into your training routine can help you improve your power, agility, and overall performance on the court.

Plyometric exercises involve explosive movements that activate fast-twitch muscle fibers, crucial for jumping higher, running faster, and reacting quicker during games.

Whether you’re a guard who needs to be lightning-fast or a forward striving to dominate the boards with powerful rebounds, these plyometric exercises will give you the edge you need to excel in any position on the court.

So, let’s dive in and discover how incorporating plyometric workouts into your training regimen can propel you toward becoming a more dynamic and explosive basketball player.

Best Plyometric Workouts For Basketball

By incorporating these plyometric exercises into your basketball training regimen, you’ll be well on your way to becoming a more explosive player on the court.

Double Leg Backward / Forward Hops

As you explode off both feet, imagine propelling yourself forward or backward with powerful double-leg hops.

This exercise is a key component of any jump training program and can help increase your vertical leap.

Double-leg backward / forward hops are a form of reactive training that focuses on explosive power and quick movements.

To perform this exercise, start in an athletic stance with your knees bent and arms extended for balance.

Then, jump as far forward or backward as possible, landing softly on both feet and immediately exploding into the next hop.

Repeat this movement for a designated number of repetitions or a set amount of time.

This exercise targets your lower body muscles and engages your core and upper body through arm movements to generate power.

Incorporating double-leg backward / forward hops into your plyometric workouts will help improve your overall athleticism and explosiveness on the basketball court.

Depth Jump

Elevating from a platform, the depth jump requires you to rebound off the ground swiftly, showcasing your explosive power and agility. This plyometric workout for basketball is designed to help you increase your vertical jump height and ultimately improve your ability to dunk.

Start by standing on a box or platform around knee height to perform a depth jump. Step off the platform, and as soon as your feet touch the ground, immediately explode upwards into a powerful jump. The key is to minimize ground contact time and maximize the force generated during takeoff.

Repeatedly practicing this exercise can develop stronger leg muscles, enhance your reactive strength, and improve your overall jumping performance on the basketball court.

So if you’re looking to take your game to new heights, incorporating depth jumps into your plyometric workouts for basketball is worth considering.

Slalom Jumps

To master the slalom jumps, you’ll need to zigzag through the air with lightning speed and precision. These plyometric exercises enhance your agility and vertical jump, making them perfect for basketball players looking to take their game to the next level.

Slalom jumps involve jumping laterally over a series of cones or markers, mimicking the quick changes in direction common in basketball. By performing, these jumps explosively and with proper form, you can activate the muscles in your lower body, including your quadriceps, hamstrings, and glutes.

This exercise also challenges your balance and coordination as you navigate the course. Incorporating slalom jumps into your training routine can help you develop explosive power and increase your overall athleticism on the court.

So get ready to channel your inner NBA star and incorporate slalom jumps into your plyometric workouts! Remember to consult with a certified trainer or follow guidelines from reputable sources like NASM (National Academy of Sports Medicine) to ensure safety and maximize results.

Single Leg Squat Jumps with a Pause

Enable your inner superstar by pausing your single-leg squat jumps, taking your agility and explosiveness to new heights.

With this variation, you’ll improve your lower body strength and enhance your balance and stability.

Here’s how to perform single-leg squat jumps with a pause:

  1. Stand on one leg with the other leg slightly lifted off the ground.
  2. Lower down into a squat position, keeping your knee aligned with your toes.
  3. Explode upward as high as you can while driving through the heel of your supporting foot.
  4. Before landing back on the ground, pause briefly mid-air to challenge your control and coordination.

By incorporating this pause, you’re forcing yourself to engage different muscle fibers and activate more stabilizing muscles to maintain balance during the jump.

This exercise is particularly beneficial for basketball players as it mimics the quick changes of direction and explosive movements required on the court.

So try it and watch your vertical leap improve with your overall athleticism!

Alternating Step Up Jumps

Challenge yourself and take your explosive power to the next level with alternating step-up jumps. This plyometric exercise targets your lower body, specifically your quads, glutes, and calves while improving your balance and coordination.

Stand before a sturdy box or step about knee height to perform this exercise. Place one foot on top of the box and push through that leg as you jump up, switching legs mid-air so the other foot lands on top of the box while the first foot returns to the ground.

Continue this alternating motion for a desired number of repetitions or time duration. As you execute each jump, focus on landing softly and absorbing the impact with bent knees to minimize joint stress.

By incorporating alternating step-up jumps into your plyometric workouts for basketball, you’ll build strength in your legs and enhance your ability to generate power during explosive movements like jumping and sprinting on the court.

Two-Foot Ankle Hops

Improve your explosive power and agility on the court with two-foot ankle hops. This plyometric exercise strengthens your lower body muscles, increases your vertical jump, and enhances your overall basketball performance.

To perform this exercise, follow these steps:

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Keep your core engaged and maintain a slight forward lean.
  3. Push off both feet simultaneously, using the balls of your feet to generate power.
  4. Land softly on the balls of your feet, absorbing the impact with a slight bend in your knees.

By incorporating two-foot ankle hops into your plyometric training routine, you can develop explosiveness in both legs equally while also improving stability and balance. This exercise targets the calf muscles, quadriceps, glutes, and ankles, helping you build the strength and power necessary for quick movements on the basketball court.

Remember to start with a low number of repetitions and gradually increase as you get more comfortable and confident with the movement.

So, lace up those sneakers and start hopping towards becoming a more agile player on the court!

Rim Jumps

Now that you’ve built up your ankle strength with two-foot ankle hops, it’s time to take your plyometric workouts for basketball to the next level with rim jumps. Rim jumps are challenging and target explosive power and vertical jump height.

By jumping as high as you can touch or grab the rim of a basketball hoop, you’ll improve your ability to explode off the ground and reach new heights on the court. This exercise strengthens your leg muscles and enhances your overall athleticism and coordination.

Stand facing a basketball hoop with your feet shoulder-width apart to perform rim jumps. Bend your knees slightly and swing your arms back for momentum. Then, explosively jump upward while extending your arms above your head, attempting to touch or grab onto the rim. Land softly on both feet and immediately repeat the movement for the desired repetitions or duration.

Targets explosive power and vertical jump heightSwing arms for added momentumEnsure proper landing technique
Strengthens leg muscles and improves overall athleticismBend knees slightly before jumpingAvoid overexertion; start with lower heights if necessary
Enhances coordination and body controlFocus on maximum effort in each jumpListen to your body; stop if experiencing pain or discomfort

Incorporating rim jumps into your plyometric training routine will help you develop the power needed to out-jump opponents, secure rebounds, perform dunks, and improve overall performance on the basketball court. Always warm up properly before engaging in any intense physical activity like this one, listen to your body’s limits, and gradually increase intensity as you become more comfortable with the exercise. Keep pushing yourself higher and higher toward those rims!

Squat Jump

Let’s dive into the exciting world of squat jumps and discover how they can elevate your performance on the court!

Squat jumps are an excellent plyometric exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. Incorporating this explosive movement into your training routine can improve your vertical leap, power, and overall lower body strength.

To perform a squat jump, stand with your feet shoulder-width apart. Lower yourself into a deep squat position by bending at the knees and hips while keeping your chest up and back straight.

Explosively drive through your legs to jump as high as possible off the ground. As you land softly on the balls of your feet, immediately descend back into the squat position to complete one repetition.

Aim for 8-12 reps per set and include them in your basketball workouts 2-3 times per week to see significant improvements in your jumping ability and on-court performance!

Single-Leg Vertical Jump

To enhance your performance on the court, take your training to the next level by incorporating single-leg vertical jumps into your routine. This plyometric exercise targets the muscles in your lower body, specifically your quadriceps, hamstrings, glutes, and calves. By performing explosive jumps off one leg, you improve your jumping ability and develop power and stability in each leg individually. To execute a single-leg vertical jump:

  1. Start by standing on one leg with a slight bend in the knee.
  2. Lower yourself into a quarter squat position by bending at the hips and knees.
  3. Explosively jump off the ground using only one leg while extending both hips and knees.
  4. Swing your arms upward to generate more momentum.
  5. Land softly on the same leg, absorbing the impact through a slight bend in the knee.

Incorporating this exercise into your basketball training regimen will help you increase your vertical leap, improve balance and coordination, and enhance overall lower body strength. Remember to start with proper form and gradually increase intensity as you get stronger.

Box Jumps

Box jumps are an explosive and effective exercise that can significantly improve your vertical jump and lower body power. By incorporating box jumps into your plyometric workouts for basketball, you can enhance your athleticism and increase your ability to explode off the ground.

Here are three key benefits of including box jumps in your training routine:

  1. Increased Vertical Jump: Box jumps require you to generate a powerful upward force to propel yourself onto the box. This explosive movement targets the muscles in your legs, particularly the quadriceps, hamstrings, and glutes. As you consistently perform box jumps, these muscles will become stronger and more efficient at generating force, resulting in an improved vertical leap.
  2. Enhanced Lower Body Strength: The repetitive nature of box jumps helps develop strength in your lower body muscles. Each time you jump onto the box, you engage multiple muscle groups simultaneously, including the calves, quads, hamstrings, and glutes. This full-body activation builds overall lower-body strength, translating into increased power during basketball movements such as sprinting, cutting, and jumping.
  3. Improved Body Control and Coordination: Box jumps require precise control of body movements as you land on top of the box with proper technique and stability before stepping down or jumping off again. This exercise enhances proprioception (awareness of body position) and coordination between different muscle groups involved in jumping. The improved body control gained from performing box jumps can help prevent injuries by reducing landing impact forces and enhancing agility on the basketball court.

Incorporating box jumps into your plyometric workouts for basketball can be a game-changer for improving your vertical jump and overall lower body power and performance on the court.


Get ready to take your athleticism to new heights with bounds, a high-flying exercise that will make you feel like you can touch the stars.

Bounds are an incredible plyometric workout for basketball players looking to improve their explosive power and vertical jump. This exercise involves bounding forward in a powerful and explosive manner, using both legs to generate maximum force.

As you bound forward, focus on driving your knees up towards your chest and extending through your toes, propelling yourself off the ground with each stride.

Bounds help develop lower body strength and power and enhance coordination and balance, which are essential for executing quick movements on the basketball court.

Incorporating bounds into your training routine will improve your leaping ability and enhance your overall athletic performance on the court.

So lace up those sneakers and get ready to soar higher than ever before!


In conclusion, incorporating plyometric workouts into your basketball training routine can greatly enhance your performance on the court. By engaging in explosive movements that mimic the actions performed during a game, you can improve your speed, agility, and power.

Plyometric exercises such as box jumps, lateral bounds, and depth jump target the muscles used in jumping and quick direction changes, making them essential for basketball players.

One interesting statistic to note is that a study conducted by researchers at the University of Nevada found that after six weeks of plyometric training, basketball players saw an average improvement of 9.8% in their vertical jump height. This demonstrates the significant impact of plyometrics on athletes’ ability to generate power and increase their leaping ability.

Regularly incorporating plyometric workouts into your training regimen can develop a stronger lower body and improve your overall athleticism on the court. Remember to start with proper form and gradually increase the intensity to avoid injury. So, lace up those sneakers and start jumping towards becoming a more explosive basketball player!