MODULE 03
VERTICAL JUMP
Explosive Power & Plyometric Science
Unlock explosive vertical power through progressive plyometric training and strength protocols.
READY TO TRAIN?
Open the VERTICAL JUMP Drill Matrix
4 coach-designed drills with cues, timers, and video. First two free — the last two unlock with Pro.
VERTICAL TOOL
Vertical Jump Calculator
Calculate your vert and dunk potential.
VERTICAL JUMP CALCULATOR
HOW TO MEASURE
Film yourself jumping from the side. Count the seconds your feet are off the ground (feet leaving to feet landing). Even 0.05s off changes the result a lot — use slow-mo if you can.
FORMULA
Physics of free-fall: vertical height (m) equals ½·g·(t/2)². With g=9.81, that simplifies to 1.226·t² meters, then converted to inches.
QUICK PRESETS
ABOUT THIS PILLAR
Why vertical jump wins games
Your vertical is the ceiling on your athleticism. Adding inches unlocks dunks, rebounds, blocks, and the confidence to play above the rim on both ends.
- 01Prioritize strength: a stronger squat and hip hinge is the fastest path to more inches.
- 02Add depth jumps and box jumps twice a week — pure plyometric power.
- 03Sprint. Top-end speed and vertical share the same fast-twitch base.
- 04Recover fully. Jumps improve on rest days, not on more reps.