https://www.exercise.com/workout-plans/basketballhq-vertical-jump-workout-plan
Follow workout plans to make working out easier!
Track your workouts online & on your mobile device
Never miss a workout with scheduled workouts
Get notifications to keep your workouts on track
Sign Up
Are you a staff member, coach, or gym owner? See how we can help

Basketball Vertical Jump Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Basketball Vertical Jump Workout Plan

Basketball Vertical Jump Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Basketball Vertical Jump Workout Plan

6 Weeks / 4 Days per Week / Intermediate

Workout Goals

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Box
  • Kettlebells
  • Fitness Ball
Show All
  • Day 1
  • Day 2
  • Day 3
  • Day 4

Notes for Week 1, Day 1

Challenge yourself to jump as high as you can, and as quickly as you can on each jumping exercise. Make sure that you are also jumping with proper technique as well.

Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
3 sets, 15 reps, 00:15 rest
3 15 00:15
Quads / Beginner
3 sets, 15 reps, 00:30 rest
3 15 00:30
Quads / Intermediate
3 sets, 15 reps, 00:30 rest
3 15 00:30
Quads / Intermediate
3 sets, 15 reps, 00:45 rest
3 15 00:45
Quads / Intermediate
3 sets, 10 reps, 00:45 rest
3 10 00:45
Quads / Intermediate
3 sets, 10 reps, 00:45 rest
3 10 00:45
Hamstrings / Intermediate
3 sets, 20 reps, 00:30 rest
3 20 00:30
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court. A big part of improving your vertical is flexibility and jumping with t... more

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court.

A big part of improving your vertical is flexibility and jumping with the correct technique. So as you do this workout make sure that you are doing your best to stretch regularly, and also challenging yourself to jump with the correct form on every jump that you make.

Notes for Week 1, Day 2

Do your best to stick to the rest times, and challenge yourself to be as explosive as you can on each repetition.

Exercise Sets Distance Time Reps Weight Rest
Quads / Intermediate
3 sets, 12 reps, 00:30 rest
3 12 00:30
Quads / Intermediate
3 sets, 15 reps, 00:45 rest
3 15 -- 00:45
Calves / Very Easy
3 sets, 16 reps, 00:45 rest
3 16 00:45
Quads / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 01:00
Quads / Intermediate
3 sets, 8 reps, 00:45 rest
3 8 00:45
Calves / Very Easy
3 sets, 00:00:20, 01:00 rest
3 00:00:20 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court. A big part of improving your vertical is flexibility and jumping with t... more

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court.

A big part of improving your vertical is flexibility and jumping with the correct technique. So as you do this workout make sure that you are doing your best to stretch regularly, and also challenging yourself to jump with the correct form on every jump that you make.

Notes for Week 1, Day 3

Make sure that you are keeping great form on all of the exercises, and challenge yourself to be as explosive as you can on each repetition.

Exercise Sets Distance Time Reps Weight Rest
Hamstrings / Beginner
2 sets, 30 reps, 00:15 rest
2 30 00:15
Quads / Beginner
3 sets, 20 reps, 00:30 rest
3 20 00:30
Chest / Expert
3 sets, 12 reps, 01:00 rest
3 12 01:00
Glutes / Intermediate
3 sets, 12 reps, 01:00 rest
3 12 01:00
Quads / Expert
3 sets, 15 reps, 01:00 rest
3 15 -- 01:00
Glutes / Intermediate
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court. A big part of improving your vertical is flexibility and jumping with t... more

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court.

A big part of improving your vertical is flexibility and jumping with the correct technique. So as you do this workout make sure that you are doing your best to stretch regularly, and also challenging yourself to jump with the correct form on every jump that you make.

Notes for Week 1, Day 4

Make sure that you are landing with bent knees on all jumping exercises, don't land stiff legged.

Exercise Sets Distance Time Reps Weight Rest
Calves / Beginner
3 sets, 3 reps, 00:45 rest
3 3 00:45
Hamstrings / Expert
4 sets, 12 reps, 00:45 rest
4 12 -- 00:45
Quads / Intermediate
4 sets, 20 reps, 00:45 rest
4 20 00:45
Quads / Beginner
4 sets, 15 reps, 00:45 rest
4 15 00:45
Calves / Intermediate
4 sets, 20 reps, 00:45 rest
4 20 00:45
Calves / Beginner
4 sets, 00:01:00, 00:45 rest
4 00:01:00 00:45
  • normal
  • superset
  • alternate
  • circuit
  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court. A big part of improving your vertical is flexibility and jumping with t... more

This workout plan is going to help you develop your vertical jump and explosiveness on the court. It was designed specifically for basketball players, and a lot of the movements are going to translate directly to the court.

A big part of improving your vertical is flexibility and jumping with the correct technique. So as you do this workout make sure that you are doing your best to stretch regularly, and also challenging yourself to jump with the correct form on every jump that you make.

66 people started this plan

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Box
  • Kettlebells
  • Fitness Ball
Show All
Basketball Vertical Jump Workout Plan

66 people started this plan

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Box
  • Kettlebells
  • Fitness Ball
Show All