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 · 5 min
How to Jump Higher Fast: What Actually Works in 14 Days
The fastest legitimate ways to add inches to your vertical — technique fixes, fatigue control, and a 14-day schedule you can start today.
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.