Building a massive vertical jump requires more than just raw strength; you must also be able to produce that force rapidly. While strengthening exercises like squats and deadlifts build the foundation, power-based movements train your body to accelerate and overcome gravity.
At Citizen Athletics, we’ve categorized these nine essential exercises into four key training areas to help you maximize your explosive potential.
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1. Static Start Jumps
These movements focus on producing maximal force from a standstill, which is essential for athletes who need to explode from a set position.
- Seated Box Jump: Sit on a bench or box and explode vertically. The box is used to de-load the landing, reducing impact on your joints. Focus on jumping as high as possible, not just landing on a high surface.
- Paused Squat Jump: Lower into a squat, pause for 1–3 seconds to eliminate the “stretch-shortening cycle,” and then drive upward as aggressively as possible.
2. Weighted Jumps
Adding resistance to your jumps teaches your body to absorb force and drive through added load, which translates to a more powerful bodyweight jump.
- Goblet Jump: Hold a dumbbell or kettlebell at your chest. This removes your arms from the equation, forcing your legs to do 100% of the work.
- Dumbbell Box Jump: Hold a dumbbell in each hand and perform a standard box jump. Aim to land in a similar quarter-to-half squat position as you started, rather than sinking into a full squat upon landing.
3. Elasticity & Reactivity
This category focuses on “rate of force development”—how fast you can hit the ground and get back up.
- Depth Jump to Box Jump: Step off a 12–18 inch box and immediately explode onto another box upon hitting the ground. The goal is to minimize your “ground contact time”.
- Pogo Jumps: Perform repeated, quick jumps focusing primarily on ankle movement. Keep your toes pulled up (dorsiflexed) in the air to prepare for a reactive strike against the ground.
- Tuck Jumps: Similar to pogo jumps, but pull your knees toward your chest while in the air. This increases the force you must absorb and redirect upon landing.
4. Technical Power Movements
These exercises are inspired by Olympic weightlifting but are simplified so you can start gaining the power benefits immediately.
- One-Arm Dumbbell Snatch: From a hinge position, explode the dumbbell upward in one fluid motion, keeping it close to your body and punching it toward the ceiling.
- Hang Clean High Pull: Using a barbell or dumbbells, hinge to your knees and then drive upward assertively. As you reach full extension, let your elbows pull high and wide. This allows you to move significant weight with high velocity without the technical complexity of a full “catch”.
Jump Higher with a Proven Plan
Elite athleticism is built on a balance of strength, power, and technique. Our programs take the guesswork out of your training so you can focus on the results.
- Built for Athletics: Specifically designed to build the strength, power, and movement efficiency required for high-level athleticism and sport.
- Sustainable Strength: Our flagship program for busy people who want to move and perform like athletes on a realistic schedule.
Watch the Full Training Breakdown
See these nine movements in action and learn the specific cues for each by watching our full guide here.