Want to jump higher without fancy machines or gym memberships? At ProBall, we believe you can build explosive power anywhere, whether that’s your living room, backyard, or a court in Sydney’s Inner West. All it takes is the right plan, consistency, and the mindset to push yourself.
This is the ProBall way: practical, effective, game-ready.
Why Vertical Jump Matters
In basketball, your vertical jump isn’t just about dunking. It’s about first-step quickness, grabbing rebounds, finishing strong at the rim, and defending taller players. A higher jump = more impact in real games.
And here’s the truth:
👉 You don’t need heavy weights.
👉 You don’t need a gym.
👉 You just need your body, space, and discipline.
Plyometrics: The Secret Sauce
Plyos train your body to explode like a spring. They make you faster, stronger, and more powerful on every movement.
1. Box Jumps (Leichhardt park bench works just fine!)
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Stand in front, squat low, swing arms, and launch up.
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Land soft. Step down.
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3×5 reps — max effort each time.
2. Tuck Jumps
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Jump as high as you can, bring knees to chest.
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3×8-10 reps — minimal rest between jumps.
3. Depth Jumps
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Step off a curb, hit the ground, explode instantly upward.
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3×3-5 reps — it’s about reaction speed, not volume.
Bodyweight Strength = Strong Foundation
Strong muscles = explosive jumps. Use bodyweight to build a base.
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Squats – 3×15-20
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Lunges – 3×10 each leg
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Glute Bridges – 3×15 (glutes are your engine!)
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Calf Raises – 3×20-25
ProBall Tip: focus on quality reps, full range, core tight, control every move.
Don’t Skip Mobility
A tight body is a slow body. Flexibility = power unlocked.
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Hip flexor stretch – open up stride
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Hamstring stretch – protect knees
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Ankle mobility – improve bounce
Your Weekly ProBall Plan
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Day 1: Plyos (Tuck, Box, Depth)
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Day 2: Strength (Squats, Lunges, Glutes, Calves)
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Day 3: Mobility & Recovery
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Day 4: Repeat Plyos
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Day 5: Repeat Strength
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Day 6-7: Rest / Active recovery
Final Take
Jumping higher isn’t about luck, it’s about consistent, smart training. Start with these drills, stick with it, and in weeks you’ll feel the difference.
At ProBall, we don’t just train skills, we build athletes. Join our Academy or MiniBall Learn to Play programs and unlock your game.
👉 Want in? Visit www.proball.com to sign up today.