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Free Vertical Jump Workouts & Programs | The Vault

By: Author Brian

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Free Vertical Jump Programs

***DISCLAIMER***

Listed below are free Vertical Jump Programs by trainers and coaches that took the time to put them together. This is a helpful page that puts all the links of these excellent programs all in one spot for the aspiring basketball player to use. I do not own any of the free workouts below. These workouts are linked back to their owner’s and credit is given to them, so feel free to check out their other content from these authors.

***CHECK BACK FREQUENTLY FOR UPDATES***

Body Weight & Plyometric Programs

 

[1- 10 Week Vertical Jump Program]

Here you have a bodyweight program, if you are in season you may want to reduce the number of sets and exercises you do. The article itself is very good and goes in-depth about how one should go about increasing their vertical. There is a little of everything, plyos, weights, and jump technique. The program itself is bodyweight but you can adjust it as you see fit.

How to Jump Higher – 6 Ways to Increase Your Vertical Jump

[2 – Double Your Vertical Leap]

A great bodyweight program if you’re getting back into basketball. It may not be the most demanding but don’t at first glance, but just remember you want to be able to perform the exercises as fast as possible. A great beginner program IMO.

How to Double Your Vertical Jump for Basketball – 12 Week Course

 

[3 – Air Alert]

They use to sell this on the market in the 90s and 200s and I am willing to bet that they sold easily a few million programs worldwide. The old program had you jumping thousands of jumps, but they revised it and made the program free as I am sure they realized that it is completely out of date. Beginners supposedly get good gains from this program but I have yet to see or hear from a reliable source, use your discretion and if it hurts then stop.

 

I do think there is merit in this program if used correctly. There are videos of the exercises and the workout chart on the website itself. Click Here!

[4- Simpli Faster 3 Workouts to Choose From]

These 3 workouts are more advanced plyometric programs and I would suggest you have a good strength base or are experienced with these types of exercises. They have a vertical program more for jumping, a horizontal program more for sprinting, and they have a combination of the two.

3 Plyometric Workouts for Breakthrough Jump Power: Part I

[5 – The Lost Breed 2 Week Program]

Great program if you want to try and get an extra inch of vertical, maybe you think you only have two weeks off before the season starts, this program is really good and you can do it in the comfort of your own home.

 

[ 6- 20 Vertical Jump Exercises To Do Every Other Day! (Full Workout)]

Included is a dynamic warmup and exercises follow along.

Vertical Jump Program Weights

[1- Stack 8 Week Vertical Jump Program]

This is a very advance program, unless you have experience in olympic lifts I would stay away. You can still benefit from other programs on the list. Check it out by Clicking Here!

[2- Dr.Squat 21-Week Program]

An excellent program that progresses more difficult throughout the weeks, it has upper body exercises and plyos. Done 3 days a week, with a couple of Olympic lifts that start with technique and later adding weights. It does a good job of building a solid base first.

https://www.bodybuilding.com/fun/drsquat18.htm

[3 – Excellent Programs By Members]

This was a contest done on bodybuilding.com, the winner gave you 3 programs starting with beginner, intermediate, and advance. You could technically start with the beginner and move to the next program after you are done. On top of that, there are more programs from the second and third place. All of which you can print the workouts out and use them immediately.

[4 – Kelly Baggett Forum Post]

The following is an excerpt from a blog post by Kelly Baggett who wrote on a forum years ago, though it still holds true today.

The JackM Split
This is a post I made on a forum a few years back that became immensely popular. Someone had asked a fairly complicated question about VJ training and I replied with a summary of what I thought he should do to avoid wasting time and get to point A to B as quickly as possible.
Many people have followed this workout with great success and I received feedback from one fella who told me he’d wasted years over-analyzing things getting nowhere but when he saw this post he decided to simplify everything and follow it. Well, he ended up putting 7.5 inches on his vert in a few months when he hadn’t made any gains in years prior. Sometimes simplifying things can be a huge advantage and this post/workout is the definition of simplicity. Here
it is:
Knowing that you’re probably gonna ditch what I’m fixing to say in favor of a bunch of complicated BS
that will take you the next 6 months of your training time to figure out, here’s a very simple answer as to what I’d recommend you do:
1. Get stronger. Until you’re going all the way down with 300 lbs on your back you simply don’t have the raw horsepower necessary
to blast 192 lbs (your body weight) up in the air like you’d want.
2. After you accomplish #1, shift into more explosive work.
3. There is an easy (fast) way and a hard (long) way to accomplish the above.
A: The easy way consists of going to the gym every Monday and Friday or Monday and Thursday. On one day knock out sets of 5 in
the squat followed by some glute hams for sets of 6-8. On the other day knock out sets of 6-8 in the Bulgarian split squat followed by
some more glute hams. (Do around 4 sets of each exercise). Try to put more weight on the bar every time you hit Monday’s workout.
Do this until you can throw around 300 for reps. Prior to your workouts on Monday and Friday, as well as on Wednesday, do a low volume of some garden variety plyometric drills such as a few sets of lateral jumps, low box depth jumps or any other exercises you like.
4. Once you have accomplished #3 you will now have
a bigger motor in your car and can then focus on modifying that motor to get the most out of it.
115
4A. Keep the same basic schedule in place. (Monday and Thursday or Monday and Friday) On one day do some depth jumps followed
by some jump squats for sets of 5 for a total of 4-5 sets of depth jumps and 8 sets of squats. The squat weights will vary between 20-
50% of your max. On jump squats do one set with more weight followed by one set with lighter weight and alternate back and forth until you’ve done
all 8 sets. At the very end of your workout, you might do a few sets of 3 reps with 90% of your squat, as well as a few glute hams, just to maintain your strength.
4B. On the other weekly workout makes it a workout based around jumping and sprinting for PRs. Simply go out and get warmed up
and try to jump as high as possible from a variety of starts (running, single-leg, standing, bouncing off a box). Maybe add in some sprints if you want.
Thus, your workouts will now look like this:
Monday:
Depth jumps 6 x 3
Jump squat with 40% 4 x 5
Jump squat with 20% 4 x 5
(alternate back and forth between them)
Regular squat 3 x 3 @90%
Friday:
PR Day – running jumps, standing jumps, sprints,  – whatever you want to do.
5. When you no longer are getting consistent weekly results from 4A and 4B (which might take 3 weeks and
might take a couple of months), then it’s time to start over with #1.
6. Keep repeating Steps 1 through 5 for as many years as you like until you either get to where you want to be or until you get old,
gray and worn out
MOST people could take that simple template there, follow the concepts, and achieve 90% of their potential. It’s not complicated at all but it’s got the 90% that matters.

 

[ 5 – Beyond The Rim by Nathanael Morton]

Morton has by far the best free vertical jump on the internet, it’s 187 pages and it’s very extensive covering every aspect you could think of when it comes to the vertical jump. Why he’s giving away the 17-week program for free is beyond me check it out by clicking here!. You can also check out his youtube channel. His channel name is his name.

Vertical Jump Tips

[ 1 – Seven Ways to Improve Your Vertical Jump From Men’s Journal]