VERTICAL · HUB
HOW TO JUMP
HIGHER.
Free vertical jump calculator, a repeatable weekly plan, and the plyometric drills that actually add inches — no gimmicks, no supplements.
The 7-day vertical plan
Repeat for 4–8 weeks. Quality reps > volume. Full recovery between sets.
| Day | Focus |
|---|---|
| Mon | Strength |
| Tue | Recovery |
| Wed | Plyos |
| Thu | Off / skill |
| Fri | Strength + speed |
| Sat | Depth jumps |
| Sun | Full rest |
Myth to kill
"Jumping every day will make me jump higher."
High-intent plyometrics fry the nervous system. Two to three quality plyo sessions per week — with full recovery — outperform daily jumping every time. Sleep and protein do more for your vertical than one extra rep ever will.
Vertical tools
Vertical jump articles
Vertical · 6 min
How to Increase Your Vertical Jump at Home (4-Week Plan)
Add 3–6 inches to your vertical in 4 weeks with no gym required. Science-backed plyometrics, schedule, and recovery — built for hoopers.
Vertical · 7 min
The 6 Best Plyometric Exercises for Basketball Players
Plyometric training builds the explosive power that separates good from elite. Six drills, perfect form cues, and how to program them.
Vertical Jump FAQ
How can I increase my vertical jump fast?⌄
Combine 2–3 short weekly sessions of maximal-intent plyometrics (depth jumps, box jumps, pogos) with heavy compound lifts (squat, hinge, single-leg). Most players add 2–6 inches in 8–12 weeks with structured work and full recovery.
How many days a week should I train my vertical?⌄
Two to three plyometric or jump sessions plus one to two strength sessions. Never plyo on consecutive days — the nervous system needs recovery to fire fast.
What's a good vertical jump for basketball?⌄
Recreational adult players: 18–24". Solid high-school: 24–28". Strong college prospect: 30"+. Elite: 36"+. Use the Vertical Jump Calculator to benchmark yourself.
Do calf raises help you jump higher?⌄
Only partially. Ankle stiffness matters, but most vertical comes from hips and quads. Prioritize squats, hinges, and plyometrics — treat calves as accessory work.