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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
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

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.

  • 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.

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

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.

  • 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.

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

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.

  • 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.

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

Notes for Week 1, Day 4

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

  • 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.

47 person started this plan

Equipment Needed

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

47 person started this plan

Equipment Needed

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