Vertical Workouts At Home | Vertical Jump Training for Basketball

You can’t train your vertical because the gym is close or it’s raining outdoor?

Don’t worry, in this article, we will show you how to do your vertical workouts at home with & without equipment.

2020 is a very tough year with the plummeting economy, covid19, and indoor activities such as gym and facilities have been close most of the time. Depending on where you live, accessing the gym may be impossible.  This means using equipment for your vertical jump training becomes an issue.

The good thing is vertical jump training or weight lifting can be done with limited resources and can be performed in your local park or at home.

In this article, we shared some of our well-known vertical jump training techniques and exercises to improve your vertical jump while you’re stuck at home.  These examples of vertical workouts at home are what professional athletes used during the season or off-season.

When it comes to strengthening your leg muscles to jump higher, there are two main muscles (Anterior & Posterior Chain) you want to focus on training.

Anterior chain muscle group which consist of quadriceps (front thigh), hip flexor, abdominal.

Posterior chain muscle group which Hamstrings (back thigh) and Gluteus (butt). Your calf muscle is also part of the posterior chain muscle group.

You need a balance in your anterior chain and posterior chain exercises in order to prevent future injury in your knees, hip, or ankles.

Below are well-known exercises which are effectively target your anterior and posterior chain muscles.

Can You Really Improve Your Vertical Jump Without Equipment?

Yes, there are many exercises that you can perform without a gym or equipment. For example, you can use a water bottle, dumbbell, kettlebell, resistance band, and benches at the park for your vertical jump training.  Continue to read more on the tips we will show you how you can still do your vertical workout at home without a gym.

Some exercises may need some equipment such as the various height of the box for plyometric and weights for strength training.  Don’t use a chair for your plyometric exercise because it may lead to injury.  For weights, you can substitute with a gallon of water bottles.

Advertisement

Here are 5 methods on how to increase your vertical jump at home.  You can add to your workout routine individually or a combination of the workout routine at home.

5 Simple Tips To Improve Your Vertical Workouts at Home

1. Strength Training

vertical workouts at home

 

Why do you need to do strength training exercises to jump higher?

You need to increase the maximum capacity your muscles can generate in order to increase the explosiveness of the muscle during your vertical jump.  If the power the muscles generate during the maximum load of the muscle is limited, your vertical leap may not be high enough to dunk.

Below are exercises that can help increase your vertical leap.

  • Squat
  • Sumo squat
  • Deadlift
  • Standing Calf raises with weight or resistant band
  • Lying Leg Curl for Hamstring with weight or resistant band
  • Seated Calf Raise with weight or resistant band

2. Plyometric

vertical workouts at home

Advertisement

Why do you need plyometric training to increase your vertical jump?

Plyometric train for the activity that requires explosive movements like basketball, volleyball, football, or soccer.  You train in various jumps, hops, jumps with the squat or seated position, scissor jump, box jumping, or jumping over obstacles like cones or rope.

Plyometric training is a very high-intensity exercise to build power in your legs muscle.  How do you build power in your muscle from plyometric exercise?

You simply stretch and contract your muscle in order to build the maximum load the muscle can handle.  So every time you jump and land on the ground, your muscle will get stronger and your next jump will be higher.

It is not recommended to do plyometric exercises every day because you want to allow your muscle to heal.  If you train every day, you may lead to injury.  You can alternate your workout routine with strength training, cardio, or stretch.

Below are some plyometric exercises to help increase your vertical leap at home.

  • Frog Jump Drill

    • Steps for Frog Jump
    • Feet are shoulder-width apart
    • Start: Squat down so your butt is almost touching your heel
    • Place your hands on the ground next to the outside of your feet
    • Jump forward as far as you can, use your arm to help you jump upward
    • Land back down in the same squat position when you start (Make sure your land is nice and soft)
    • Repeat the same step as above, do 10-12 times
  • Box Jump

    • Steps for Box Jump
    • You need a ploy box for this exercise
    • Start: stand with both feet shoulder-width apart, slightly bend knees, keep your torso upright, and engage your core muscles.
    • Jump up on the box as soft as you can
    • Step back down and repeat the same jump
  • Lateral Jump 

    •  Steps for Lateral Jump
    • Start: stand with both feet shoulder-width apart, slightly bend knees, keep your torso upright, and engage your core muscles.
    • Lateral jump to the right side, start off with a small distance and progressively increase your distance as your legs muscles get stronger
    • Land softly on the balls of both feet and get back into your starting position
    • Lateral jump back to your starting position (left side)
    • A beginner starts one jump at a time to maintain the correct form.  You can execute multiple jumps continuously as your progress with the exercise.
    • Perform 10-12 times per workout
  • Lateral Skater Jump

    • Steps for Lateral Skater Jump – this workout is very similar to lateral jump, but the difference is you land on the foot of the side you’re jumping and your figure is similar to figure skater.
    • Start: Stand with your weight on your right foot, slightly bend knees, keep your torso upright, and engage your core muscles.
    • Lateral jump to the left side, and land on your left feet softly on the ball of your foot. Maintain a low position on your land like a figure skater.
    • Caution with your balance and distance of your jump. start off with a small distance and progressively increase your distance as your legs muscles get stronger
    • Jump to the right side and land on your right foot as the above steps
    • A beginner starts one jump at a time to maintain the correct form.  You can execute multiple jumps continuously as your progress with the exercise.
    • Perform 10-12 times per workout
  • Scissor Jump (Lunge Split Jump)

    • This is a jumping lunge with alternating leg
    • Starts off with lunge, then engage your core muscels and explosively jump up which switch your leg position.
    • Land and back to lunge position
    • Repeat for 10-12 times

3. Perfect Your Form & Technique

As much as you want to get stronger in your leg muscle to jump higher, you can’t focus on polymetric or strength training alone.  You need to spend a good amount of time to perfect your form and technique.

You may ask why do you need to learn to jump?  The answer is very simple, if you have a perfect form and technique in jumping, you will not lose power in your muscle when you jump.  If your footwork, hip flexor, body position are not aligned, you will not be able to utilize the maximum power your muscle can generate.

Advertisement

For example, NBA players such as Stephen Curry can shoot three-pointers anyway in the court with ease and possibly without looking at the basket.  Why is he able to do this?  Stephen Curry perfects his shooting form from three-pointers over thousands of game-like shots during practice and training camp.  It’s second nature for him to pull up an amazing long-range shot.

If you want to jump higher, perfecting your jumping form and technique will help you jump higher.

vertshock.com

4. Single-Leg Exercise

vertical workouts at home

 

Why do you need single-leg exercise?

Single leg exercise is as crucial as other exercises mention previously.  In a lot of sport such as basketball, tennis, volleyball, soccer, and etc, you most likely jump with one leg.  Another reason you train one leg because when you dunk or going up for lay-up, you usually take off with one leg. Another benefit you get from single-leg exercise trains your weak leg and increase the balance to your leg.

  • Seated single-leg squat

    • Start in a standing position with a bench, box, or chair behind you. (box should be 6-10 inches behind you)
    • Lift and extend the opposite leg off the floor by 6-9 inches
    • keep both arms out in front or to the side to maintain your balance
    • Slowly sit down until you barely touch the edge of the box
    • Once you barely touch the edge of the box, quickly activate your gluteus muscle by tightening up and explosively stand up
    • Make sure you maintain your speed and balance when you get up to avoid falling
    • Repeat the same step from above
    • Do 4 sets of 5 reps
  • Single-Leg Lunge with Rear Foot Elevated

    • Start with left foot forward, rear foot rest on a bench, chair, or steps
    • Point your left foot forward, bend your left knee, make sure your knee and ankle are aligned
    • Slowly and steadily bring your right knee down toward the floor, almost touch the floor
    • Engage your core muscles and lunge back up to the starting position
    • Repeat for 4 sets of 5 reps
    • Switch leg and repeat the above steps
  • Single-Leg Squat

    • Stand on right foot, extended your left foot stragith without touching the ground.
    • Both arm extend forward to maintain your balance during the exercise
    • Squat down slowly on your right leg, maintain knee and ankle aligned, and make sure your left foot is not touching the ground throughout the exercise
    • Engage your core muscels and go back to starting position
    • Repeat 4 sets of 5 reps

These exercises are the most basic form of single-leg exercise you can do at home with minimum equipment.  If you don’t have weight at home, the use of gallon water will do the trick too.  Make sure you don’t do this exercise daily, you need to leg your muscle rest and rebuild to get stronger.

Advertisement

5. Increase Your Range Of Motion & Flexibility

vertical workouts at home

Increasing your Range of motion (ROM) of your joints and flexibility of your muscles is as important as your strength training, single-leg exercise, perfecting form, and plyometric.

What are the benefits of having more range in your motion or more flexibility in your muscle?

  • Increase your chance of speed during the game with fluent movement
  • Decrease injury to your muscles and joints
  • Increase more power in your jump when the muscle is able to stretch and contract smoother
  • Increase your recovery time in preparation for the next game

Stretching and Increase your ROM are some of the most important things you need to do in your daily workout. You see all basketball players stretch after their warm-up before the game.  This is required for all professional players to prevent injury.  A lot of young athletes or non-professional coaches may neglect stretch in their workout routine. And you see more and more young athlete blow their ACL and require surgery.  So please make a stretch part of your nature if you want to jump higher to dunk and avoid injury.

Summary

You need to change your mindset if you want to jump higher in basketball. You need to continue to train your basketball skills when you’re stuck at home or during the off-season.

The best NBA players like Michael Jordan, LeBron James, Kobe Bryant, or Stephen Curry continues to train and improve their basketball skill during the off-season because they want to be the best players in the court.

Continue to train your basketball skill and vertical jump program at home so you’re ready to showcase your skill on your game.

For more exercise check our Top 9 Exercise to Help You Jump Higher

For more stretching exercise check our How to Stretch To Jump Higher: 10 Stretches For Vertical Jump

Vertical Jump Training Programs

Below are our Top 2 vertical jump programs that have PROVEN with GREAT RESULTS!!

 

Related Post:

  1. Vert Shock Review: Jump Higher In 8 Weeks
  2. Jump Manual Review
  3. How To Jump Higher: 9 Simple Exercise To Help You Jump Higher
  4. Top Vertical Jump Program
  5. HOW TO STRETCH TO JUMP HIGHER: 10 STRETCHES FOR VERTICAL JUMP