Exercise Library

The king of strength training and an irreplaceable foundation movement for jump training

With the bar on the clavicles and front delts and elbows high, squat with a more upright torso

Pull the bar from the floor to full standing, then lower under control

Rear foot elevated on a bench, front foot forward, weight on the front leg, lower until the front thigh is parallel

From standing, with a slight knee bend, push the hips back and lower the bar along the front of the legs to mid-shin, feeling a hamstring stretch, then drive the hips forward to return

The glute max is the largest muscle in the body and the core engine of jump takeoff — the hip thrust isolates it directly

The triceps surae contributes the final push-off in jumping (about 5-10% of jump height)

A high-quality strength movement for jump training — research shows trap-bar deadlifts may transfer to CMJ better than conventional deadlifts, are friendlier to the lower back, and train the front and posterior chains evenly

The best first squat for jumping — the goblet squat teaches the correct pattern (upright torso, braced core) as a foundation for barbell squats and jumping

Highly specific to the single-leg drive of jumping — lunges build single-leg strength and dynamic stability, directly improving single-leg takeoff

The gold standard for hamstring eccentric strength — directly improves landing cushioning and elastic energy storage

A highly specific unilateral strength movement for jumping — the step-up closely resembles the single-leg drive pattern and directly builds single-leg takeoff strength

A core unilateral posterior-chain movement — the single-leg RDL builds hamstring eccentric strength and single-leg stability while correcting left/right drive imbalances

The most neglected muscle that affects jumping — the tibialis anterior controls dorsiflexion and arch support; weakness is linked to unstable landings and shin splints

The #1 patellar-tendon health movement for jump athletes — isometric wall sits load the tendon controllably without excessive joint movement

A high-value movement combining posterior-chain eccentric and knee-flexion strength — the GHR combines hamstring knee flexion, hip extension and trunk stability, closer than regular leg curls to the jump-landing-then-redrive demand

Pull the bar explosively from the floor to the front shoulders (caught in a quarter squat)

Starting from mid-thigh (hang position), skip the first pull from the floor and perform the second and third pulls directly

From the hang position, perform triple extension plus a maximal shrug; the feet may leave the ground (jump), but the arms don't pull — the bar rises only from lower-body explosion

Keeps the most critical second pull and triple-extension explosion of the clean while removing the catch

The power version of the snatch, receiving the bar overhead at very high speed

A friendlier single-arm version of the snatch pattern, with low equipment demands and the ability to expose left/right power differences

A classic hip-hinge explosive movement — the kettlebell swing trains hip-extension speed and posterior-chain elasticity with a low technical barrier, suitable when equipment is limited or Olympic-lift derivatives aren't possible

Maximal-effort pull against a fixed bar in the second-pull position

The first-choice entry to plyometrics — the box jump teaches fast force production and coordinated landing, a cornerstone of jump training

The gold-standard jump exercise — the depth jump maximizes SSC (stretch-shortening cycle) use, directly raising reactive strength and jump height

The most natural horizontal power test — it directly reflects lower-body drive and correlates highly with vertical jump height

A classic jump exercise — tuck jumps train fast repeated takeoffs and airborne body control, transferring directly to game jumps in basketball/volleyball

Take off on one leg, leap as far and high as possible, land on the same leg and immediately bound again

Specific 'elasticity' training — pogo jumps train Achilles stiffness and elastic-energy utilization; the Achilles contributes ~35% of elastic energy in jumping

A great tool for continuous power and jump rhythm — hurdle hops are more dynamic than box jumps and directly strengthen SSC efficiency

Fills the blind spot of jump training — lateral bounds develop frontal-plane power, overall lower-limb function and hip stability, preventing common jump injuries

The best pure-concentric power exercise — the seated box jump removes the countermovement and starts from rest, closest to the SJ (squat jump) test pattern

The preparatory exercise for depth jumps — the depth drop teaches safe, efficient absorption of landing impact (eccentric strength), laying the safety foundation for explosive rebounds

An advanced depth-jump variation — trains vertical-to-horizontal power conversion, highly transferable to game situations like rebounding then pushing the fast break

The most direct vertical-power entry — explode from a shallow squat, then reorganize your posture after landing

Loaded speed-strength training — with a light barbell, convert the squat pattern into maximal takeoff speed

A transition between depth drops and depth jumps — step off a low box, absorb the landing, then quickly rebound from a shallow squat, training the absorb-to-redrive transition

Highly specific single-leg jump training — trains single-leg takeoff, stable box landings and left/right power differences; suits basketball layups, volleyball approach jumps and more

A more spine-friendly loaded vertical jump — the trap bar places load at the sides with a natural path, ideal for training RFD and takeoff speed in the conversion phase

Dedicated ankle-stiffness and contact-speed training — small, high-frequency hops on one leg improve Achilles elastic use and force transfer at the end of takeoff

Uses a band to create concentric end-range acceleration, strengthening the second half of takeoff

Converts a single-leg strength movement into a single-leg explosive one, suited to athletes with clear left/right differences or those needing single-foot takeoffs

Converts landing reactivity into horizontal acceleration — suited to game situations like rebounding then fast-breaking, or defending then exploding

Explode from a lunge, switch legs in the air — trains alternating single-leg drive, hip-knee control and continuous jump rhythm

The classic lateral power and single-leg landing stability movement — hop side to side like a skating stride, covering the frontal-plane abilities that vertical-only jump training often neglects

During jumping the core must stay stable to transfer lower-body force efficiently — the Pallof press trains anti-rotation to prevent energy leaks

Protects the lower back from excessive extension during jumping — the dead bug builds core stiffness so strength training stays safe

Whole-body stiffness core training — the rollout trains anti-extension and shoulder stability so lower-body force transfers without loss

Directly strengthens the active knee-drive of jumping — hanging leg raises build the lower abs and hip flexors for a tighter, more efficient airborne position

Ensures symmetrical force transfer during jumps — the side plank trains anti-lateral-flexion to prevent energy leaks from torso tilting

The best pre-training posterior-chain activation — the bird dog builds anti-rotation and spinal stability, protecting the lower back during jump training

The most practical core movement for sport — unilateral loaded carries train anti-lateral-flexion, simulating the core demand of body contact and sudden stops

Lie side-on with the top leg on a bench and the bottom leg suspended; lift the body into a straight line using the core and adductors

Integrates the core-plus-limb coordination of jumping — the sprinter sit-up simulates the synchronized upper/lower-body force pattern of jumping

Turns static anti-rotation into dynamic anti-rotation — press the band out, then walk sideways, training the ability to keep the torso from being pulled off-line during jumps, cuts and contact

Trains rotational core power and lower-to-upper force transfer

Pull-ups with added weight around the waist

Mimics the jump arm-swing pattern — overhead med-ball throws train upper-body power and whole-body coordination; the upward arm action matches the jump swing exactly

Identical to the jump force chain — the push press trains the lower→core→upper explosive transfer and the end-range power of the arm swing

The best pre-training shoulder activation — a strong upper back and cuff directly improve arm-swing power and add jump height

Complements the arm swing — slams train coordinated lats-and-core explosiveness, strengthening the arm's extension-to-flexion power pattern

The twin of the jump force pattern — 30m sprints train rapid motor-unit recruitment (RFD), matching the takeoff drive

Make your feet faster and more precise — ladder drills improve neuromuscular efficiency, directly enhancing takeoff-point precision (like the penultimate step before a dunk)

The ideal bridge between strength and speed — resisted sprints raise drive force without adding joint load, directly improving approach-jump acceleration

A core warm-up and running-form movement — A-skips build hip-flexor strength and cadence, directly helping the active knee drive of jumping

The foundation for learning the right takeoff angle — wall drills train the ~45° forward-lean posture that matches the optimal jump takeoff angle

The gold standard for horizontal power — the sled push's force angle and muscle involvement match the drive phase of an approach jump, with zero technical barrier and high safety

A key limiter of takeoff depth — every 1cm of ankle dorsiflexion means a deeper takeoff angle, longer force application and higher jumps

Unlock hip-extension potential — hip-flexor stretching directly improves takeoff hip extension (every 10° of lost hip extension drops CMJ 2-4cm)

Unlock arm-swing potential — thoracic rotation directly affects swing amplitude and jump efficiency (the thoracic spine should contribute ~35-40° of rotation)

Targets a key jumping muscle — the couch stretch focuses on the rectus femoris (the biarticular muscle that flexes the hip and extends the knee in jumping); tightness significantly lowers drive efficiency

Protects the force line of jumping — pigeon pose relaxes deep hip external rotators, preventing pelvic rotation that leaks force and destabilizes landings

A dynamic drill simulating the takeoff position — the hip airplane challenges full-plane hip mobility on one leg, directly improving joint freedom at takeoff

Trains hip abduction, adductor length and unilateral lower-limb control simultaneously

The pre-training ankle activator — alphabet drills cover every ankle movement direction, warming up for the complex ankle actions of jumping

Essential quad recovery after jump training — foam rolling relieves the most loaded muscle group, preventing patellar overload and muscle stiffness

A lifesaver for jumpers with limited dorsiflexion — banded distraction restores joint space and mobility, directly improving takeoff depth

The foundation for preventing the #1 jump injury (ankle sprain) — single-leg balance rebuilds proprioception and ankle stability, the safety prerequisite for all single-leg jumps

Dynamic balance closer to real landings than single-leg standing

Protect the 'spring' of jumping — calf foam rolling prevents Achilles tendinopathy and plantar fasciitis while maintaining tendon elasticity

Professional recovery after high-intensity jump sessions — contrast baths boost circulation and metabolic-waste clearance, speeding lower-limb recovery

A must before jump training — the banded glute bridge activates 'sleepy' glutes, preventing over-reliance on quads and the lower back

Alternate leg raises at the top of a bridge or hip thrust, training pelvic stability in hip-extension positions

Protects the knees during jump landings — banded lateral walks activate the glute med, preventing landing knee valgus (a primary ACL injury mechanism)

The #1 Achilles-health insurance for jumpers — eccentric heel drops (Alfredson Protocol) are the gold standard for Achilles rehab; the eccentric load stimulates tendon repair

A low-barrier way to build ankle elasticity and calf tolerance