Basketball training to jump higher.
A bigger vertical, a faster first step and knees and ankles that hold up all season. Here's what basketball demands, from a Certified Athletic Trainer.
The short version
- Basketball is a jumping and cutting sport. Every jump ends in a landing that has to be controlled.
- Get stronger first, then add plyometrics. That's where most vertical gains come from.
- Ankle sprains and jumper's knee are the most common problems, and both respond to training.
- Keep strength and tendon work in-season as game and practice jumps pile up.
Basketball training should build vertical jump and first-step quickness while protecting the ankles and knees from hundreds of jumps and landings. A basketball game is constant short sprints, cuts, shuffles and jumps on a hard court, with little time to recover. The same jumps that win rebounds also wear down knee tendons and ankles. With MB, every basketball athlete starts with an assessment by a Certified Athletic Trainer (BOC-ATC), then trains for explosiveness and the durability to stay on the court.
This guide is for high school, college and adult basketball players, and the parents of younger athletes, who want training built around the sport instead of a generic gym program.
From the coach: Matt has trained collegiate basketball players. The landing, tendon and vertical-jump work in this guide is what he uses to keep them explosive and on the court.
What basketball demands
Basketball is a jumping and cutting sport played at a high pace. Players change speed or direction every few seconds and jump repeatedly across a game.
Coach's demand profile
Basketball: what the sport asks for
Rated 1–5 by how much each quality decides performance and injury risk in basketball. Position changes the weighting.
The goal isn't just a higher vertical. It's a higher vertical a player can repeat all game and land from safely.
Where basketball players get hurt
Injury reduction isn't a separate program. It's built into every session, aimed at the injuries this sport is known for.
| Injury | Why it happens | What to train |
|---|---|---|
| Ankle sprains | Landing on another player's foot, cutting, poor ankle strength and balance. The most common basketball injury. | Ankle strength, balance training and landing control |
| Jumper's knee (patellar tendinopathy) | High volumes of jumping without enough tendon strength | Progressive tendon loading (isometrics, heavy slow strength work), managing jump volume |
| ACL tears | Landing or cutting with the knee collapsing inward. Higher risk in female players. | Landing and cutting mechanics, hip and hamstring strength |
| Achilles pain / injury | Repeated jumping and sprinting, weak calves | Calf and Achilles strengthening |
| Low back pain | Repeated jumping, poor hip mobility and core control | Hip mobility and trunk strength |
Want this built for your sport and position? MB Online coaching starts with a movement assessment and builds your program around what it finds and your season.
The tests worth tracking
You can't train what you don't measure. These are the numbers that matter most for basketball, retested through the year so progress is visible instead of assumed.
| Test | What it tells us |
|---|---|
| Countermovement vertical jump | Explosive power and how efficiently a player uses the stretch-shortening cycle |
| Single-leg hop + landing screen | Side-to-side differences and knee control on landing |
| Ankle dorsiflexion (knee-to-wall) | Stiff ankles shift landing stress to the knees |
| Single-leg balance / reach | Ankle stability and re-injury risk after sprains |
| Lane agility or 5-10-5 | Change of direction and lateral speed |
| Calf raise endurance | Calf and Achilles capacity for jumping volume |
| SFMA movement screen | Finds mobility versus control problems behind pain or poor movement |
How to train for basketball
1. Strength first, then jump
Squats, split squats, hinges and calf work build the strength a bigger vertical is built on. Plyometrics are layered on once landing mechanics are solid.
2. Landing and deceleration
Players learn to absorb force with the hips and knees aligned before adding more jumping. This is the base of ACL and ankle injury prevention.
3. Tendon training
Isometric holds and heavy, slow strength work keep the patellar and Achilles tendons ahead of jumping volume.
4. First-step and lateral speed
Acceleration, defensive slides, closeouts and change-of-direction work in short, high-quality reps.
5. Ankle durability
Balance work, ankle strength and mobility, especially for players with a history of sprains.
The training year
| Phase | Focus | Strength sessions / week |
|---|---|---|
| Off-season (spring to summer) | Build strength and tendon capacity; develop vertical jump and speed | 3–4 |
| Pre-season (fall) | Sharpen power, speed and conditioning; ramp up court volume | 2–3 |
| In-season (winter) | Maintain strength and tendon health; manage jump volume | 1–2 |
Basketball players often add jump volume in-season through games and practice. Keeping strength and tendon work in-season is what keeps knees healthy through playoffs.
A sample off-season week
- Day 1: Lower-body strength + tendon isometrics
- Day 2: Plyometrics + landing drills + upper-body strength
- Day 3: Mobility, ankle durability, conditioning
- Day 4: Single-leg strength, first-step and lateral speed
Each session runs about 60 minutes and starts with a sport-specific warm-up. Exact exercises and loads come from the athlete's assessment.
Who's coaching you
MB is led by Matt Bridges, a BOC-Certified Athletic Trainer, a credential built on injury prevention, rehab and return to play, not just exercise. The same program can handle an athlete coming back from an injury and one chasing the next level.
Athletes Matt has worked with
- NFL players
- MLB players
- Division I swimmers
- Collegiate basketball players
- Collegiate soccer players
- ECNL + ECRL soccer players
- Collegiate tennis athletes
- Collegiate golfers
BOC-ATC · SFMA · Functional Range Release · Graston Technique · Exos Performance Specialist
Coming back from an injury? Read training after physical therapy.
Common questions
How can I increase my vertical jump?
Build lower-body strength, then add jumping and plyometrics with good landing mechanics. Most players gain the most from getting stronger first.
Is jumper's knee a reason to stop training?
Usually not. Patellar tendon pain often responds well to progressive loading. The goal is managing jump volume while making the tendon stronger. See a medical provider if pain is severe or worsening.
How do basketball players prevent ankle sprains?
Balance training, ankle strengthening and landing control lower the risk, especially after a previous sprain. Many players also use ankle braces during play.
Should basketball players lift during the season?
Yes. One to two short strength sessions a week maintain power and protect knees and ankles as games and practices pile up.
Can I do sports performance training online?
Yes. MB Online builds your basketball program in the MB app: video-guided workouts, form-check reviews, check-ins and direct messaging with your coach. Training is planned around your team schedule, games and season.
How do I get started?
Start the free online movement assessment in the MB app. You film a few simple tests, and Matt reviews every one personally before recommending a plan. In San Diego, you can also train 1:1 with Matt in Pacific Beach.
Train for basketball, from anywhere.
Start with the free movement assessment in the MB app. Matt reviews every one personally, then builds your program around your sport, position and season. Athletes under 18 need a parent or guardian's consent.
In San Diego? Train 1:1 with Matt in Pacific Beach.
This guide is educational and is not medical advice. MB provides strength, conditioning and movement coaching and does not diagnose or treat injuries. If you have an active injury, pain that's getting worse or a recent concussion, see a physician before training.