By: Becca Sutton, PT, DPT, MSC, ATC

Whether you’re going up for a rebound in basketball, spiking in volleyball, or going up for a header in soccer, your vertical jump can change the game. Without the right strength and mobility, athletes often compensate with poor mechanics that can limit performance and even increase injury risk.

Becca Sutton, PT, DPT, MSC, ATC at Spooner Rockwall, shares three targeted exercises to help you build the power and control needed to jump higher and land safely.

Weighted Heel Raise Off a Box

Strong calves are essential for power off the ground. By targeting plantarflexion strength, you will help improve your strength and power.

Using a moderate to heavy dumbbell, place the ball of one foot on a box. Perform a slow, controlled single-leg heel raise, lowering your heel below the level of the box before driving upward. This movement challenges balance and ensures each leg develops the strength required for takeoff.

Jump Squats with Dumbbells

In order to improve your vertical, it is necessary to add in power training. Jump squats develop that explosive power while reinforcing good movement mechanics.

Hold dumbbells at your sides, lower into a squat, and drive upward into a jump with maximum effort. Land softly to absorb impact and maintain control. Perform 2–5 reps for 3–5 sets, keeping the focus on speed and power rather than high volume.

No-Momentum Box Jumps

This exercise focuses on your lower extremity power. Try not to use your arms to help swing.

Stand in front of a box, keep your arms still, and jump using only leg power. Start with a manageable height and progress as strength improves, always prioritizing safety and consistent technique.

Ready to Get Higher Off the Ground?

These exercises are a starting point, but every athlete has unique needs. A physical therapist can help you address strength, mobility, and mechanics to make sure your body supports the demands of your sport.

Schedule an appointment with Becca Sutton and the Spooner Rockwall team today to get a program designed for you.