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 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 a 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.