How to Increase Your Vertical Jump at Home (4-Week Plan)

Your vertical jump is the single most visible athletic trait on a basketball court. The good news: it responds fast to the right stimulus, even with no weights and no gym. Here's a 4-week plan you can run from your driveway.

Why most jump programs fail

Random box jumps and YouTube circuits build fatigue without building force. Vertical jump is a rate-of-force-development problem: you need to teach the nervous system to fire fast, then progressively overload that signal. That means short, sharp sessions — not 45 minutes of jumping until your legs are jelly.

The 4-week structure

Week 1: Calf pogos + ankle stiffness (3 days, 15 min)
Week 2: Add box jumps for max intent (3 days, 20 min)
Week 3: Depth jumps — the king of plyos (3 days, 20 min)
Week 4: Combine + test your vertical

The non-negotiables

Full recovery between reps — quality over volume
Sleep 8+ hours, especially on jump days
Stop a set the moment ground-contact time gets sloppy
Never train plyos on consecutive days

Pair the work above with one heavy strength day per week (goblet squats, single-leg RDLs) and you'll see measurable gains by week 3.

DRILL IT

Ready to put this into practice?

Try the Depth Jump drill

MAKE IT STICK

Turn this into a training plan you'll actually follow.

Drop this drill into your weekly plan or build a fresh one in under a minute.

OPEN MY PLAN BUILD MY PLAN