Every basketball player dreams of being able to jump high enough to slam dunk that ball straight down into the net for the final winning basket. But it’s crazy hard to be able to get that kind of height… no matter how good of a player you are!

Here are a few drills and exercises you can try at home to help your “vertical”. Try some of them out and see if you don’t get more height in your jumps!

Tuck Jumps: Exercise coaches agree that the tuck jump is one of the best workouts for building strength and power. When combined with other training, it helps get your heart rate up and helps build muscle endurance. Tuck jumps help target the major muscle groups in your thigh, including the quads and hamstrings. They are also great for your abs as the motion of pulling your knees to your chest puts this workout on double duty. Be sure to really drive off the ground and focus on getting a high, powerful jump rather than going through the motions if you want to see the best results.

Here’s how to do it:
* Start with feet apart and chest up
* Drop your butt back and down
* Drive up with your arms and push off the floor
* Lift your knees towards your chest
* Bend your knees when landing to lessen impact

Superman: This exercise has a cool name and looks like you’re flying and is great for strengthening your core and lower back. Though most people only think of legs when they think of jumping, these central muscle groups are also important. Even more so in basketball when you’re often jumping at strange angles to get a rebound or go around a defender.

Here’s how to do it:
* Lie face down with arms and legs extended
* Start by raising one arm and the opposite leg into the air. Switch limbs and repeat
* Next, raise both arms. Then raise both legs. Repeat
* Finally, raise all four limbs simultaneously and hold for two seconds
* Clench glutes and abs during exercise

Bent Knee Hip Flexion: Hip flexors are some of the most ignored muscles in the body until something goes wrong with them. While they may get a workout from some other exercises, this is one that focuses on them directly. Keeping your hip flexors strong will help ensure you can continue working out with full intensity. Meanwhile, strong hip flexors will allow you to take a bump on the court without fearing injury. Bent knee hip flexion is also a great exercise for your range of motion in the hip and also increases stability.

Here’s how to do it:
* Lie on your back with your legs flat
* One at a time, draw your knee up towards your chest
* Push your hands against your knee to add resistance
* Draw knee as far back as possible
* Lower leg back to the flat position