Some of us are blessed with “hops,” but most of us really are not. If you play basketball, volleyball or another sport where jumping high will benefit you, be sure to strengthen those muscles that can improve your abilities. Although you may not be born with a 48 inch vertical, you can significant improve your jump with the correct exercise program. Because jumping is a quick action that involves bursts of strength, the 500 rep workout to improve your jumping ability will be a perfect workout for your routine. When you start dunking, give a special “shout out” to 🙂jordandunk

For the 250 Rep Workout, do 50 reps of each exercise. For the 500 Rep Workout, do 100.

Jump in place on your toes for two minutes to warm up.

Squat with Calf Raises

Alter this exercise a bit. Jump off the ground as high as you can at the end of your calf raise. Do 50 or 100 reps.

Muscles Worked: Quadriceps, glutes, hamstrings, calves.

Calf Raise

Do 100 reps fast. Do 50 or 100 on the left, then, 100 on the right. Make sure you get the full range of motion and do not cheat yourself!

Muscles Worked: Calves

Squat Shoulder Press

Swinging your arms up during your jump can help increase your vertical height. Don’t believe it? Try jumping with your arms to your side, and see how much lower your jump will be. So, squat low and explode into the shoulder press to simulate a jump. Do not leave the ground, however. Do 50 or 100 reps.

Muscles Worked: Shoulders, triceps, quadriceps, glutes, hamstrings.

Glute Kickbacks

Glutes are important in your jump. Knock out 50 or 100 reps on each side.

Muscles Worked: Glutes, hamstrings


Save the best for last… Work about every muscle in your lower body with this exercise!

Muscles Worked: Glutes, quadriceps, hamstrings, core muscles.

Nice work! Post your time below to track your time on Facebook and encourage others!

Click here to find out how to optimize your post-workout recovery!