10 Vertical Jump Exercises For Basketball Players with Coach Alan Stein - EGT Basketball is a curated workout routine with 12 ordered actions and 12 timestamped video clips. Start with Pogo Hops and Tuck Jumps. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 7 min 23 sec; rest is listed per action.
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Start in an athletic stance and jump vertically as high as possible repeatedly off the forefeet while spending minimal time on the ground.
Key points
Common mistakes
Bending knees into a deep squat or landing flat-footed on heels.
From an athletic stance, jump vertically as high as possible, aggressively tuck knees into the chest in midair, and land softly on balance before immediately repeating.
Key points
Common mistakes
Bringing chest down toward knees instead of pulling knees up to chest.
Step off a plyo box and land on the ground in a stable athletic stance, then immediately explode into a maximal vertical jump.
Key points
Common mistakes
Jumping off the box or collapsing into a deep squat upon landing.
Begin in a forward lunge stance, vertically jump as high as possible, switch legs in midair, and land softly in a lunge with the opposite foot forward.
Key points
Common mistakes
Landing stiff-legged or allowing the front knee to cave inward.
Hold a kettlebell between legs below waist level. Generate power from hips and core through a hip hinge to swing the resistance up to eye level.
Key points
Common mistakes
Squatting the weight rather than hinging, or lifting the kettlebell with shoulder muscles.
Place the top of the rear foot face down on a bench with the front foot forward. Holding dumbbells at sides, lower hips straight down into a split squat and press through the front heel to return.
Key points
Common mistakes
Pushing excessively off the rear elevated foot or allowing front heel to peel off the floor.
Holding dumbbells at sides, perform a sequential series of lunge combinations across multiple planes: forward lunge, lateral side lunge, and reverse lunge.
Key points
Common mistakes
Letting knees track past toes erratically or collapsing torso forward during lateral lunges.
Balance on one leg with the other leg extended straight forward. Lower into a deep single-leg squat while extending arms forward for balance, then drive through the heel to stand.
Key points
Common mistakes
Lifting the heel off the ground or losing balance sideways.
Stand in an athletic stance holding dumbbells at shoulder level. Keeping ankles, knees, hips, and shoulders aligned forward, execute full-depth squats.
Key points
Common mistakes
Elbows dropping downward causing the upper back to round forward.
Holding dumbbells at sides, squat down and pause isometrically for one full second at the bottom, then explode directly into a maximal vertical jump.
Key points
Common mistakes
Bouncing at the bottom rather than holding a complete motionless pause.
Start in an athletic stance, slam or bounce a basketball high into the air, and vertically jump to snatch the ball out of the air at its highest possible point.
Key points
Common mistakes
Waiting for the ball to fall down into chest height instead of high-pointing it.
From an athletic stance, plant and bound laterally onto one foot, then immediately cut back in the opposite direction and explode vertically into a single-leg takeoff.
Key points
Common mistakes
Taking narrow, upright steps that fail to generate lateral separation.
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