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Lvl Up Basketball Academy

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Personalised workouts built by pro players. Free for members.

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Personalised basketball workouts, so every session has the structure you've been missing.

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8-WEEK VERTICAL JUMP PROGRAM

4 phases. 12 sessions. Built to add inches to your jump.

How it works

Work through the phases in order. Each phase has 3 sessions. Rest at least one day between sessions.

0 of 12 sessions complete

STRENGTH & STABILITY FOCUS

Foundation work: controlled tempo, moderate intensity. Build the base everything else in this program is stacked on.

Perform exercises in order. Complete all sets of one movement before moving to the next. These are not supersets.

  1. 1

    Bodyweight Squats

    3 sets × 10 reps · Rest 75–90s

    Perform a squat with a slow tempo: 3 seconds down, 1 second pause at the bottom, 1 second back up. This builds strength, stability, and control. Pause at the bottom to engage your glutes and quads before returning to standing.

    Purpose: Strengthens quads, glutes, and hamstrings while improving joint stability and control.

  2. 2

    Wall Sit

    3 sets × 30–45s · Rest 75–90s

    Sit against a wall with your back flat, knees at a 90-degree angle, and feet shoulder-width apart. Hold this position for the given amount of time.

    Purpose: Builds isometric strength in the quads, improves endurance, and enhances lower body stability.

  3. 3

    Split Squats (Bodyweight)

    3 sets × 8 reps / leg · Rest 75–90s

    Place one foot forward and the other back into a lunge position. Lower your body until your back knee is just above the ground, then return to the starting position.

    Purpose: Strengthens the quads, glutes, and hamstrings while improving single-leg balance.

  4. 4

    Calf Raises

    3 sets × 12 reps · Rest 75s

    Stand on an elevated surface with your heels hanging off. Raise your heels as high as you can, pause briefly at the top, then slowly lower back down for your next rep.

    If too hard, you can perform this on a regular (non-elevated) surface.

    Purpose: Strengthens the calves and improves ankle stability, which is essential for explosive jumping.

This program is general information only and is not medical or professional advice. Talk to a doctor or physiotherapist before starting, especially if you have an injury or health condition. Players under 18 should only train with a parent or guardian's permission and supervision. Warm up before every session, train on a safe, non-slip surface, and stop immediately if you feel pain, dizziness or discomfort. You train at your own risk. To the extent permitted by law, Lvl Up Basketball Academy Pty Ltd is not liable for any injury, loss or damage arising from use of this program.