Functional Fitness · Conditioning · Calisthenics
Vertical Jump
The vertical jump is a two-foot jump from standing that trains explosive leg power and controlled landings. A quick dip and arm swing help you drive upward.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Stand with your feet about hip-width apart.
- Dip into a shallow squat with your arms swinging behind you.
- Jump straight up from both feet with an upward arm swing.
- Land on both feet near your starting position, bending your hips and knees to absorb the impact.
- Regain your balance before the next repetition.
Form cues
- Keep your chest lifted
- Push through your whole foot
- Extend fully at takeoff
Common mistakes
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes throughout the movement.
- Squatting too deepUse a short, quick dip rather than lowering into a full squat.
- Late arm swingStart swinging your arms upward as you push off, not after your feet leave the floor.
Safety
Awkward or stiff landings can strain your ankles, knees, or hips. Fatigue and jumping higher than you can control increase that risk.
- Use a level, nonslip surface with clear landing space and overhead clearance.
- Warm up with easy movement and a few low practice jumps.
- Increase jump height only when your landings remain quiet and controlled.
- End the set when jump height drops or landing control worsens.
If you have joint pain, a recent lower-body injury, or balance problems, choose a non-jumping alternative or get advice from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 1 min 30 sec
Treat each repetition as a power effort rather than racing through a conditioning set.