Being athletic and able to jump high is crucial in basketball because it can enhance so many different aspects of your game such as shooting off the dribble, rebounding over bigger defenders, finishing over bigger defenders, and just increasing your overall performance.
Lets face it, the game of basketball today is completely different than how it was 10 years ago. Players are taller, stronger, faster, and can jump out the gym. It’s almost like they were genetically engineered in a lab somewhere. So you have to be able to adapt to this new-age basketball if you want to be successful on the court.
Read on below to find out what you need to know on how to increase your vertical for basketball.
Know What Your Doing
You can go to the gym and work on your basketball skills all day long, but if you really don’t know exactly what to work on, your not going to make much progress. The same goes for vertical jump training.
When training your vertical jump, you must know exactly what muscle groups are involved in jumping and how to go about training those muscle groups. You must know how to properly prepare your body for an workout and how to rest your body after an workout. Also, you have to know what to eat and what not to eat for maximum results. So many things come into play when trying to increase your vertical jump and it can be overwhelming at times.
I personally recommend The Vert Shock program By Adam Folker and Justin ‘Jus Fly’ Jones. It’s the NUMBER 1 rated vertical jump training in the world and it has everything already laid out for you. From jump workouts, step-by-step instructional videos, jumper’s diet checklist… Everything you need to increase your vertical by 9-15 inches in just weeks!
What It Takes To Be An High-Flyer
As I mentioned earlier, you got to know exactly what muscle groups to train in order to increase your vertical jump. If you don’t, your just going to be wasting your time and energy for little to no results, and it will be frustrating.
The muscle groups that are involved in jumping are the quadriceps, hamstrings, hip flexors, calves, and the core. Don’t just focus on one muscle group thinking the rest will be fine. You can’t go to the gym and just solely work on your calves and expect to add any serious inches to vertical. All muscles groups need to be strengthen to ensure maximum results.
It’s a teamwork thing, one muscle group compliments the other.
Main Exercises For Each Muscle Group
- Start with box with 1-2 feet in front of you. Stand with your feet shoulder width apart, and this will be your starting position. (Ideally you want to find a box or something that is waist high or little bit below the waist to jump on and off of.)
- Begin to squat while swinging your arms behind you.
- Explode out of this position, pushing off the ground through the lower body, while swinging arms forward and up.
- Land on box with knees bent to absorb impact.
- Step down from box and repeat process for set amount of repetitions.
- Begin with feet shoulder width apart, knees slightly bent, and arms to your side. This will be your starting position.
- Swing arms back and explode off the ground, pushing through the hips, knees, and feet to jump as high as possible. Swing your arms forward and up above your head.
- Land back into starting position and repeat for set amount of reps.
Bulgarian Jump Squats
- Stand 1 or 2 feet away from chair or bench. Place one of your feet on the top of the surface.
- keep your body straight and upright. Keep abs tight as you bend your leading foot to lower your body as low as you can. This is your starting position.
- Forcefully drive your heel into the ground, pushing your body upward to create a small jump.
- Land back into starting position and repeat for set number reps. Then switch legs and repeat.
- Begin in lunge position with one foot forward and bent, and the back knee nearly touching the ground. This is your starting position.
- Pushing through both legs, jumping as high as you can, swinging arms to gain momentum and keep balance.
- While in the air switch the feet. The front foot goes back and the back foot comes to the front.
- land back in starting position and repeat for set amount of reps.
- Lie on your back with arms by your side, feet on the floor, and knees bent. This is your starting position.
- Push your heels into the ground to lift your hips up while squeezing your glutes.
- Hold position for a few seconds then return to starting point.
- Start with feet shoulder-width apart and hands by your sides
- Step forward with your non-injured leg about 2 feet while you lower your upper down. Do not let your knee go past your toes as your lowering, this will cause unwanted stress on your knee joint.
- Using the heel of your foot, push up and return to starting position
- Repeat movement for recommend amount of reps then alternate legs and do the same
- Begin in standing position with knees slightly bent while gripping handles.
- Turn the ropes with wrists while jumping over it simultaneously
- Repeat for set amount of time.
Single-Leg Calf Raises
- Position balls of feet on step or box with heels and arches extending off of it. Lift opposite leg to rear and hold on to something for support. This will be your starting point.
- Raise heel as high as possible by pushing balls of feet into step or box. Then lower heel until calf is fully stretched.
- Repeat for set amount of reps and change legs.
- Lie on the floor with knees bent and hands behind your head.
- Push lower back into the floor to lift your upper back up and slightly forward.
- Repeat for set number of reps.
- Lie on the floor with legs and arms extended
- Keeping elbow and knees locked, simultaneously raise upper and lower body, trying to touch your toes
Consistency Is Key
Improving your vertical jump doesn’t just happen in one workout, it takes workout after workout to see results. That’s why people quit early on because they expect to see results right this instant. But it doesn’t work like that, its a daily grind and effort over a period of time, then you get to reap the benefits of your efforts.
It’s easy to workout one time or week when you feeling good and energetic, but what about the days you feel sluggish or lazy? Those are the days that matter most because they determine whether you accomplish the goal that you set for yourself.
If you want to achieve your athletic goals, you have to be consistent in your training regimen.
Track Your Progress
How you suppose to know how much progress your making when you don’t even know where you are now. Keep track of the progress that your making and set goals for yourself to help you keep focus and on the right path. The first thing you need to do to keep track of your progress is to measure your vertical.
Measuring Your Vertical
- Stand with your side to a wall or pole.
- With feet flat on the ground, reach with your hand closes to wall or pole as high as possible. Then mark it, either have chalk on your fingertips or get a friend to mark it. This will be your standing reach.
- From standing position, jump and hit the wall or pole at the peak of your jump. Mark it as you did earlier.
- Jump 3-5 times and record your highest one.
- Measure the distance between your standing reach and your jumping reach. This is your current vertical jump.
My #1 Recommendation
Vert Shock by Adam Folker and Justin ‘Jus Fly’ Jones is the world’s top-rated jump training program. It’s a program that actually delivers results and you can verify that by checking out thousands of success stories of players making massive gains. Adding anywhere from 9-15 inches on their vertical in just weeks!
I personally have tried vert shock on a player I train, he is 6’0 and his vertical was 25 inches. He could dunk a tennis ball, but would get hung every time with an real ball. After just 2 weeks of the Vert Shock Program, he gained 6 inches to his vertical making it 31 inches. He was slamming it down easy with one hand. As of right now, he has an 40 inch vertical and putting the ball between his legs and slamming it with ease.
If your interested, click the link below to get the limited time offer of 50% off Vert Shock. I highly recommend it.
The Bottom Line
You can have all the workouts and programs in the world, but if you don’t fully commit to them. Your just wasting your time. If you complete these workouts I given you on how to increase your vertical for basketball, you will notice how easy it is for you to get up and throw it down. Also you can’t have the athleticism without the skills to go with it, click the link to find out “What Is The Best Basketball Training Program And How It Can Unleash Your New Skill Set”.
I hope you enjoy and encourage you to share this article with a friend. If you have any questions are want to share your results, leave an comment below. Love to hear.