These basketball vertical jump drills are designed to help players jump higher, jump faster, and be more explosive on the floor. All of these actions translate into the game of basketball and the different skills involved with playing. Whether it is rebounding the basketball, contesting a shot, or finishing at the basket, an increased vertical and explosiveness will help. You still need to learn and use the basketball fundamentals for these skills, but all of these skills can be improved with a higher vertical jump.
These vertical jump drills are all in high-quality video and text format. They are also instructed by basketball trainers and then demonstrated by high-level basketball players as well. This will allow you as a player or basketball coach to really learn the proper technique for the workout, and that will help to maximize player development and vertical training.
Several different basketball training tools can help improve a player’s vertical as well. So, after you check out these different basketball workouts, check out our list of the best basketball training equipment to find the right training tools to improve a player’s vertical.
The Importance of Basketball Vertical Jump Drills
If you want your team to be able to more athletic on the defensive end and get into passing lanes and contest shots, you first need to teach them the correct way to cut off angles, line up a shot when contesting it, etc. However, if your team is not very athletic or explosive on defense, it will not work very well. This is just one example, but it shows the need for working on your team’s vertical jump and explosiveness in your basketball training. Teach your team to be quick off their feet and ready to anticipate where the ball will go with these basketball training videos.
Basketball Vertical Jump Drills Teaching Points
Vertical jumping drills are an essential part of basketball training. They help players develop explosive power and the ability to jump higher, which is crucial in various aspects of the game such as shooting, rebounding, and blocking shots.
Here are some teaching points for basketball vertical drills:
- Proper technique: It’s important to emphasize proper technique when performing vertical jump drills. This includes keeping the feet shoulder-width apart, bending the knees and hips, and exploding up with full force from the ground.
- Engage core muscles: In addition to explosive leg power, players also need to engage their core muscles to generate maximum height in their vertical jump. This involves contracting the abdominal muscles, glutes, and lower back during the jumping motion.
- Land with control: Landing with control is just as important as the jump itself. Players should aim to land softly on the balls of their feet and immediately go into a squat position to absorb the impact.
- Increase intensity gradually: As with any type of training, it’s crucial to gradually increase the intensity and difficulty of vertical jump drills. This helps prevent injuries and allows players to build strength and power over time.
- Incorporate variations: To keep things interesting and challenge players in different ways, coaches can incorporate various variations of vertical jump drills. This could include adding resistance bands, using a weighted vest, or performing jumps off of one leg.
- Focus on explosiveness: The main goal of vertical jump drills is to improve explosiveness. Coaches should encourage players to explode upwards as high as they can on each repetition, rather than focusing solely on the number of repetitions.
- Consistency is key: Like with any skill in basketball, consistency plays a vital role in improving vertical jump ability. Encourage players to incorporate vertical jump drills into their regular training routine and track their progress over time.
- Rest and recovery: It’s important to incorporate rest and recovery into training programs to prevent burnout and injury. Players should have proper rest periods between sets and days off for recovery in their overall basketball training regimen.
By emphasizing these teaching points, coaches can help players improve their vertical jump ability and become more explosive on the court. Consistent training, proper technique, and variation in drills will all contribute to overall success in vertical jump training. So, it’s important for coaches and players to prioritize and incorporate these points into their training routines.
Must-Use Basketball Vertical Jump Drills
Being able to jump higher isn’t just about making a highlight. With the right basketball vertical jump drills, you can help your team become better finishers, shot blockers, etc. It all starts with the right jumping drills, though. So take advantage of these vertical jump drills, and then access our Pro Membership to get access to a bunch of other great basketball vertical jump drills.
Drill #1: Squat Jump Exercise
Technique and form are big parts of being athletic and jumping higher and faster. You have to load the correct way and then also know how to propel yourself upwards. This involves hip drive, ankle extension, using your arms the correct way, etc. All of these are important in getting the most out of jumping high.
This basketball exercise will teach you the correct way to jump by breaking down the different movements. It is also going to give the player plenty of repetitions on practicing the movement. This movement will translate over to the court and help the player become a better rebounder, shot blocker, finisher at the basket, etc. Make sure that when you are in the weight room, you are doing basketball-specific training that is going to transfer over to the court and help you become a better player.
Basketball Exercise Overview
Exercise Name: Squat Jump Exercise
Equipment Needed: None.
Goals of the Exercise
- Work on the proper jumping technique off of two feet, and then get lots of repetitions at the move. This will help to strengthen the player’s legs as well.
Coaching Points
- Really focus on the correct jumping technique and make sure that you are getting hip drive and ankle extension as you go to jump; this will help you to jump your highest.
- Everything should be working together in unison to help you jump higher.
- Land as softly as you can and with slightly bent knees.
- Don’t let your knees cave in towards each other as you go to jump.
Basketball Exercise Instructions
- Stand with your feet about shoulder-width apart.
- Place your hands on the side of your head (optional).
- Bend at the knees and waist and squat down.
- Now stand back upwards and jump as high as you can in the air.
- Land softly on both feet and immediately go into the next repetition.
Drill #2: Standing Triple Jump Basketball Drill
The standing triple jump is one of the more difficult basketball jumping drills, but it works on both single leg jumping and two-leg jumping. This basketball workout also helps to work on your hip and leg stability. Being able to plant and jump is a big part of the game and this one of the best drills for working on that.
Basketball Drill Overview
Drill Name: Standing Triple Jump Basketball Drill
Equipment Needed: None.
Goals of the Drill
- Improve jumping, quickness, and footwork.
Coaching Points
- Do not run through this drill.
- Each component must be performed as a jump.
Basketball Drill Instructions
- Begin in an athletic position and perform a Standing Broad Jump landing on one foot.
- Immediately jump off that foot, performing a Single-Leg Broad Jump, and land on the opposite foot.
- Immediately jump off that foot, performing another Single-Leg Broad Jump, and land on both feet in an athletic position.
- Advance this drill by performing several triple jumps in a row continuously.
- Further, advance this drill by adding a sprint at the end of the drill.
Drill #3: Resistance Band Squat Jumps Exercise
Resistance band exercises are great because they put extra resistance against the player for practicing a specific game movement, which tricks the muscles into working harder. When the resistance bands come off, the body still thinks that it needs to put out that extra effort and the player can jump higher, run faster, etc.
The resistance band squat jumps basketball exercise is going to work specifically on the two-foot jumping motion. It is going to teach explosiveness and help the player to develop a quicker jump. It is also a great exercise to strengthen the core and open up the hips. Both of these things are a big part of a player being able to jump higher and faster. So along with doing basketball drills to work on skills like shooting and ball-handling, you need to add off-court exercises like this into your training to help develop athletically.
Basketball Exercise Overview
Exercise Name: Resistance Band Squat Jumps Exercise
Equipment Needed: Two resistance bands, a basketball or heavy ball, and a squat rack or heavy dumbbells.
Goals of the Exercise
- Work on becoming an explosive jumper.
Coaching Points
- Be as explosive as you can each time you jump; push yourself to jump your highest.
- Practice good jumping techniques and develop good habits.
Basketball Exercise Instructions
- Place a resistance band around the bottom of each side of the squat rack, or if you don’t have a squat rack, place them around two different heavy dumbbells (place the dumbbells far enough apart so that the player can stand in between).
- Now cross the resistance bands over your head and place them on your shoulders; it should look like an X across your chest.
- Grab the basketball or heavy ball with both hands and hold it at your midsection.
- Squat slightly down and then jump up as high as you can, and as you do, raise the basketball over your head.
- As soon as you land, you are going to repeat the jumping motion.
- Repeat for as many repetitions as desired.
Why Basketball Vertical Jump Drills
Basketball vertical drills have numerous benefits for individual players, as well as the team as a whole. Here are some reasons why coaches should incorporate these drills into their training programs:
- Improved jumping ability: As mentioned earlier, vertical jump drills help players improve their explosive power and ability to jump higher. This can translate into better performance on the court in terms of scoring, rebounding, and defending.
- Injury prevention: By focusing on proper technique and gradually increasing intensity, vertical jump drills can help prevent injuries. Stronger muscles and improved balance can also reduce the risk of common basketball injuries such as ankle sprains.
- Builds overall strength: Vertical jump drills not only target leg muscles but also engage core muscles and other muscle groups. This helps players build overall strength and stability, which can improve their performance in other areas of the game.
- Competition and motivation: Vertical jump drills can be easily incorporated into team workouts and provide a fun element of competition among players. This can help motivate players to push themselves harder and strive for improvement.
- Mental toughness: Performing vertical jump drills requires mental toughness and determination. By incorporating these drills into their training, players can develop mental resilience that will benefit them on the court in high-pressure situations.
- Versatility: Vertical jump drills can be modified and tailored to suit different age groups and skill levels. This makes them a versatile training tool for coaches at all levels.
Overall, basketball vertical drills offer a range of physical and mental benefits that can contribute to the success of individual players and the team as a whole. Coaches should consider incorporating these drills into their training programs for maximum results.
Lastly, it’s important to remember that consistency, proper technique, and gradual progression are key factors in reaping the full benefits of vertical jump training. Encourage your players to stick with it, track their progress, and watch their vertical jump abilities improve over time. So, make sure to include these drills in your training plans and see the results on the court.
Basketball Vertical Jump Drills Tips
Here are some additional tips for incorporating basketball vertical drills into training programs:
- Warm-up: Before starting any vertical jump drills, it’s important to warm up properly. This can include dynamic stretching, light jogging, and exercises specific to the muscles used in jumping.
- Cool down: After completing the drills, players should also cool down with static stretches and low-intensity exercises to prevent muscle soreness and aid in recovery.
- Proper footwear: Make sure players are wearing proper basketball shoes with good support and traction to prevent slips or falls during the drills.
- Safety first: Coaches should always prioritize safety and proper technique over speed or intensity. Encourage players to listen to their bodies and take breaks as needed.
- Record progress: Keep track of players’ vertical jump progress to monitor improvements and adjust training accordingly.
- Nutrition and hydration: Adequate nutrition and hydration are crucial for optimal performance in any type of training. Encourage players to fuel their bodies properly before and after vertical jump drills.
- Seek professional guidance: If unsure about proper technique or how to tailor drills for specific players, seek guidance from a professional trainer or coach.
By following these tips and incorporating various variations of vertical jump drills into training programs, coaches can help their players reach new heights on the court. With dedication and consistency, players can improve their explosiveness and contribute to the success of their team.
Keep challenging yourself as a coach, and keep pushing your players to new levels with vertical jump drills. The results will speak for themselves on the court. So, don’t hesitate to incorporate these drills into your training routine and watch your team soar to new heights.
Basketball Vertical Jump Drills Frequently Asked Questions
How often should vertical jump drills be performed?
The frequency of vertical jump drills will depend on the age, fitness level, and specific goals of the players. However, it’s generally recommended to incorporate these drills at least 2-3 times per week.
How long does it take to see results from vertical jump training?
Consistency and proper technique are key factors in seeing results from vertical jump training. With dedicated practice, players can start seeing improvements in their jumping ability within a few weeks.
Do I need any equipment for vertical jump drills?
While some drills may require specific equipment such as resistance bands or plyometric boxes, many variations of vertical jump drills can be performed with just the player’s body weight.
Can younger players benefit from vertical jump training?
Yes, as long as proper technique and safety precautions are followed, younger players can also benefit from incorporating vertical jump drills into their training. However, it’s important to modify the drills to suit their age and skill level.
Are there any specific exercises to avoid for players with previous injuries?
Players with previous injuries should consult a medical professional before starting any new training program. Certain exercises, such as high intensity plyometric jumps, may need to be avoided or modified for players with certain injuries.
How can I improve my vertical jump in basketball?
Aside from incorporating vertical jump drills into your training, there are a few other things you can do to improve your vertical jump in basketball:
- Strengthen your leg muscles: Building strength in your legs through exercises like squats, lunges, and calf raises can help increase your jumping power.
- Improve overall flexibility: Stretching regularly can help improve overall flexibility, which is important for generating power and preventing injuries while jumping.
- Focus on explosiveness: Plyometric exercises, such as box jumps and jump squats, focus on explosive movements and can help improve your vertical jump ability.
- Proper nutrition: Eating a well-balanced diet with enough protein and carbohydrates is crucial for building muscle strength and aiding in recovery after intense workouts.
By incorporating these tips and consistently practicing vertical jump drills, you can see significant improvements in your vertical jump ability on the basketball court. Remember to always prioritize safety and proper technique, and don’t be afraid to seek guidance from a professional if needed.
How do you train explosiveness for basketball?
To train explosiveness for basketball, you can incorporate drills focused on plyometrics, power and strength exercises, and agility training. Some specific examples include:
- Plyometric jumps: These exercises involve explosive movements such as box jumps, broad jumps, and depth jumps that help improve overall power and explosiveness.
- Power and strength exercises: Moves like squats, deadlifts, and power cleans help build strength in the lower body and can contribute to a higher vertical jump.
- Agility drills: Incorporating ladder drills or cone drills into your training routine can improve quickness, coordination, and balance on the court.
It’s important to have a well-rounded approach when training for explosiveness in basketball, as it requires a combination of power, strength, and agility. Consistency and proper technique are also crucial for seeing results. So make sure to incorporate a variety of exercises and always prioritize safety while pushing yourself to improve explosiveness on the court.
More Basketball Vertical Jump Drills
Here are some popular basketball vertical jump drills:
- Squat Jumps: Starting in a squat position, push off the ground explosively and jump as high as possible. Land back in the squat position and repeat for desired repetitions.
- Box Jumps: Stand facing a plyometric box or sturdy elevated surface and jump onto it, landing softly with both feet on the box. Step back down and repeat for desired repetitions.
- Lunge Jumps: Start in a lunge position with one foot forward and one foot back. Jump explosively, switching legs mid-air so that when you land, the opposite leg is now in front. Repeat for desired repetitions.
- Depth Jumps: Stand on a plyometric box or elevated surface and step off, landing with both feet on the ground. Immediately jump as high as possible upon landing. Repeat for desired repetitions.
- Single-Leg Hops: Stand on one leg and hop side to side or front to back in a controlled manner. Repeat for desired repetitions before switching legs.
- Sprinter Bounds: Start in a lunge position with one leg forward and one leg back. Push off the ground and drive your arms as if running, switching legs mid-air so that when you land, the opposite leg is now in front. Repeat for desired repetitions.
- Tuck Jumps: Start in a standing position and jump up, bringing your knees towards your chest in a tucking motion. Land softly and repeat for desired repetitions.
- Broad Jumps: Starting in a squat position, push off the ground explosively and jump as far forward as possible. Land softly and repeat for desired repetitions.
- Skipping Bounds: Similar to sprinter bounds, but instead of switching legs mid-air, land with the same leg in front and continue to bound forward. Repeat for desired repetitions before switching legs.
- Resistance Band Jumps: Place a resistance band around your ankles and perform various vertical jump drills, focusing on driving through the resistance for added strength and explosiveness.
These are just a few examples of the many basketball vertical jump drills that can be incorporated into training programs. Coaches should always tailor drills to fit their players’ specific needs and goals. With dedication and consistency, these drills can help players reach new heights in their jumping ability and contribute to the success of their team on the court. So keep challenging yourself as a coach and watch your players soar to new heights with these vertical jump drills!
Basketball Vertical Jump Drills Conclusion
Vertical jump training is crucial for any basketball player looking to improve their performance on the court. By incorporating a variety of vertical jump drills into training programs, coaches can help players develop explosive power and reach new heights in their jumping ability.
It’s important to always prioritize safety and proper technique when performing these drills, and seek professional guidance if needed. With dedication and consistency, both coaches and players can see the results of their hard work on the court. So keep pushing yourself and your team to new levels with these basketball vertical drills!