The best examples of plyometric exercises for vertical jump improvement

Before talking theory, let’s get straight to the good stuff: real, court-tested examples of plyometric exercises for vertical jump improvement that coaches actually use.

Think of these as tools in a toolbox. Some are beginner‑friendly, some are advanced, but all of them train one thing: explosive triple extension of the hips, knees, and ankles—the same pattern you use when you jump.

Example of basic vertical jump plyometrics

For newer athletes, the best examples of plyometric exercises for vertical jump improvement are simple bodyweight movements that teach good landing mechanics and fast takeoffs.

Countermovement jumps (CMJ)
This is the classic “stand and jump as high as you can” drill.

• Stand tall, feet about shoulder‑width.
• Quickly dip into a quarter squat while swinging your arms back.
• Explode upward, driving your arms overhead.
• Land softly, knees slightly bent, and reset.

Why it works: CMJs build coordination, rhythm, and basic explosive power without equipment. They’re also used in research and sport science labs to measure power output, so you’re training the same pattern scientists test all the time.

Squat jumps (no arm swing)
Very similar to CMJ, but you hold your hands on your hips or crossed over your chest.

• Drop into a quarter to half squat.
• Hold for a second (no bouncing).
• Jump straight up as high as possible.
• Land soft, reset.

This version removes the arm swing so your legs have to do more of the work. Many strength coaches like to pair these with heavy squats in contrast training blocks.

Tuck jumps
A bit more advanced and very demanding.

• Start standing tall.
• Dip slightly and jump up, pulling your knees toward your chest.
• Land softly with your knees tracking over your toes.
• Pause briefly between reps instead of bouncing.

Tuck jumps are a strong example of plyometric exercise that challenges both vertical height and body control. Keep reps low; they’re very fatiguing.

Box-based examples of plyometric exercises for vertical jump improvement

Boxes are popular because they let you focus on jumping up without slamming down as hard, which can reduce stress on your joints.

Box jumps

• Stand a short distance from a sturdy box or platform.
• Perform a quick dip and jump onto the box, landing in a partial squat.
• Step down (don’t jump down) between reps.

Tips:

• Pick a box height that lets you land in a strong, athletic stance—not in a deep squat with your knees near your chest.
• The goal is power, not Instagram‑worthy box height.

Seated box jumps
This is a great example of a plyometric exercise that removes the countermovement and forces you to produce force from a dead stop.

• Sit on a bench or box with your feet flat, knees about 90 degrees.
• Lean slightly forward, then explode up and jump onto a box in front of you.
• Land tall and stable, then step down.

These are excellent for athletes who need to improve starting power, like volleyball players reacting to a set or basketball players exploding from a static stance.

Box jump with stick landing
If your landings are sloppy, this variation is gold.

• Perform a normal box jump.
• When you land, freeze and hold the position for 2–3 seconds.
• Focus on quiet feet, knees aligned with toes, chest up.

This teaches deceleration and joint control, which matters for both performance and injury risk. Organizations like the CDC emphasize proper technique and neuromuscular training for safer sports performance, and landing mechanics are a big part of that.

Advanced examples include depth jumps and shock plyometrics

Once you’ve built a base of strength and basic plyo skill, you can move to higher‑intensity options. These are best used by trained athletes, not beginners.

Depth jumps
Depth jumps are one of the most famous examples of plyometric exercises for vertical jump improvement, but also one of the most misused.

• Stand on a box (usually 12–24 inches for most athletes).
• Step (don’t jump) off the box and land on the floor with both feet.
• The instant you touch the ground, explode up into a maximal vertical jump.
• Rest plenty between reps.

Key points:

• The goal is a short ground contact time plus a high jump.
• If you’re sinking deep into a squat before jumping, the box is probably too high or you’re too fatigued.

Sports science research has used depth jumps for decades to train the stretch‑shortening cycle—the way muscles and tendons store and release elastic energy. When done correctly and sparingly, they’re one of the best examples of high‑level plyometric training for vertical jump improvement.

Drop jumps (stiff‑leg focus)
Similar setup to depth jumps, but the goal changes.

• Step off a low box.
• Land and immediately perform a small, quick hop straight up.
• Think “springy” rather than “maximum height.”

These target reactive strength and ankle stiffness, which are important for sports that involve rapid, repeated jumps.

Single‑leg depth jumps onto a box
For very advanced athletes with good strength and control:

• Stand on a low box.
• Step off and land on one foot.
• Immediately jump up onto a slightly higher box with that same leg.
• Step down and switch legs.

This is a powerful but demanding example of a plyometric exercise that builds unilateral power and stability—highly relevant to real‑world sport movements.

Lateral and multi‑directional plyometric examples

Vertical jump training isn’t only about straight‑up jumps. Strong lateral and rotational control helps you transfer that power into real game situations.

Lateral bounds (skater jumps)

• Start on your right leg.
• Push off strongly to the left, jumping sideways and landing on your left leg.
• Control the landing, then repeat back to the right.

This example of plyometric exercise builds hip power and frontal‑plane stability, which helps with takeoff and landing mechanics in sports like basketball and volleyball.

Lateral box jumps

• Stand beside a low box.
• Perform a quick dip and jump sideways onto the box.
• Step down and repeat.

This variation adds a lateral component while keeping landings on a stable surface.

Quarter‑turn jumps and 180‑degree jumps

• Start facing forward.
• Jump straight up and rotate 90 or 180 degrees in the air.
• Land softly facing your new direction.

These examples of plyometric exercises for vertical jump improvement help you control your body when landing from spins, pivots, and awkward mid‑air contacts.

How to structure a vertical jump plyometric session

Now that you’ve seen multiple examples of plyometric exercises for vertical jump improvement, let’s talk about how to organize them into a workout that makes sense.

1. Warm‑up (8–10 minutes)
Aim to raise your temperature, mobilize your joints, and wake up your nervous system.

• Light jogging or jump rope
• Dynamic stretches (leg swings, walking lunges, hip circles)
• Low‑intensity skips and small hops

Resources like Mayo Clinic emphasize gradual warm‑ups to prepare your muscles and reduce injury risk.

2. High‑intensity plyos first (10–15 minutes)
When you’re fresh, use the most demanding movements:

• Depth jumps or drop jumps
• Max effort countermovement jumps
• Tuck jumps (if you tolerate them well)

Keep reps low—often 3–5 reps per set, 3–5 sets, with full rest between sets. Think quality, not exhaustion.

3. Moderate‑intensity and skill work (10–15 minutes)
After the heavy hitters, move to more moderate examples of plyometric exercises for vertical jump improvement:

• Box jumps
• Lateral bounds
• Quarter‑turn jumps

Here you can use slightly higher volume, but still avoid grinding. Once your jumps start to feel slow or sloppy, you’re done for the day.

4. Strength pairing (optional)
Many coaches like to pair plyometrics with heavy strength work in the same session, known as contrast or complex training. For example:

• Set A: Heavy squats (3–5 reps)
• Set B: Squat jumps or CMJs (3–5 reps) right after

This approach aims to use post‑activation potentiation (PAP), where a heavy lift “primes” the nervous system for a more explosive movement. You’ll see this discussed in strength and conditioning literature and in sports science summaries from groups like the National Library of Medicine.

Weekly plan using examples of plyometric exercises for vertical jump improvement

For most field and court athletes, 2 jump‑focused sessions per week is plenty. Here’s a simple framework using the examples we’ve covered.

Day 1 – Power and vertical focus

• CMJs
• Box jumps with stick landings
• Depth jumps (if appropriate for your level)

Day 2 – Lateral and unilateral focus

• Lateral bounds
• Quarter‑turn or 180‑degree jumps
• Single‑leg box jumps (low box, controlled landings)

Sprinkle these around your main strength training, and keep total jump volume moderate. Think 40–80 quality ground contacts per session for most intermediate athletes, less if you’re new.

Safety, progression, and 2024–2025 best practices

Plyometrics are powerful, but they’re also stressful. Modern guidelines and research emphasize a few big points:

Build a strength base first
You don’t need to squat 2x bodyweight, but you should be comfortable with basic strength moves—bodyweight squats, split squats, hip hinges, core work—before hammering high‑impact plyos. Stronger muscles and tendons handle impact better.

Master landing before chasing height
Good landings share a few traits:

• Knees track over toes (not caving inward).
• Hips hinge slightly, not just knees collapsing forward.
• Feet land quietly, not like you’re stomping the floor.
• Chest stays up, not folding in half.

Neuromuscular training programs that teach these patterns have been linked to lower ACL injury risk, especially in youth and female athletes, in research summarized by organizations like the NIH.

Progress from low to high intensity
A simple progression:

• Start with CMJs, squat jumps, and low box jumps.
• Add lateral bounds and rotational jumps once you’re comfortable.
• Introduce low‑height depth or drop jumps only after several weeks of consistent plyo work and strength training.

Use modern tracking, not guesswork
In 2024–2025, more athletes are using simple tech—jump mats, smartphone apps that track jump height, even slow‑motion video—to monitor progress. You don’t need fancy gear, though. A basic approach:

• Test your standing vertical jump every 4 weeks.
• Note how your best jumps feel—fast and snappy vs. slow and forced.
• If height stalls and your legs feel dead, you may need to reduce volume or take a lighter week.

Common mistakes with plyometric training for vertical jump

When people copy advanced athletes off social media, they often run into the same issues.

Mistake 1: Turning plyos into conditioning
If you’re doing 30–40 jumps in a row until you’re gasping for air, you’re training endurance, not explosive power. Plyometrics for vertical jump improvement should feel sharp and high‑quality, with plenty of rest between sets.

Mistake 2: Chasing box height instead of jump quality
Stacking boxes until you’re landing in a deep squat doesn’t mean you jumped higher; it just means you pulled your knees up more. Keep box jumps at a height where you can land in a strong, athletic stance.

Mistake 3: Skipping strength work
Plyos are not a replacement for strength training. They’re more effective when layered on top of solid lower‑body strength. Even general fitness sources like Harvard Health highlight the value of resistance training for power, bone health, and injury resilience.

Mistake 4: Ignoring recovery
Explosive work taxes your nervous system. If your jumps feel heavy and sluggish for multiple sessions in a row, you might need more sleep, better nutrition, or a short reduction in jump volume.

Quick FAQ about examples of plyometric exercises for vertical jump improvement

Q: What are the best examples of plyometric exercises for vertical jump improvement for beginners?
For beginners, start with countermovement jumps, squat jumps, low box jumps with step‑downs, and simple lateral bounds. These examples of plyometric exercises teach good landing mechanics and explosive intent without overwhelming impact.

Q: Can you give an example of a simple vertical jump plyometric workout?
A simple session might be: warm‑up, then 4 sets of 4 countermovement jumps, 4 sets of 3 box jumps, and 3 sets of 4 lateral bounds per side. Rest 60–90 seconds between sets. This uses multiple examples of plyometric exercises for vertical jump improvement in one short, focused workout.

Q: How often should I do these examples of plyometric exercises for vertical jump improvement?
Most athletes see good results with 2 focused sessions per week. More isn’t always better—quality and recovery matter more than sheer volume.

Q: Do I need equipment for effective plyometric training?
No. Some of the best examples of plyometric exercises for vertical jump improvement—like CMJs, squat jumps, tuck jumps, and lateral bounds—require no equipment at all. Boxes and hurdles are helpful, but not mandatory.

Q: How long does it take to see vertical jump gains from plyometrics?
With consistent training, many people notice improvements in 6–8 weeks. Your starting point, strength level, and overall workload all play a role.

If you treat these examples of plyometric exercises for vertical jump improvement like a long‑term project instead of a one‑week hack, you’ll not only jump higher—you’ll move better, land safer, and feel more powerful in every direction on the court or field.