People always make it seem like you have to born with the ability to jump high. While that maybe true, you can increase your vertical jump through HARDWORK and DEDICATION.
I have trained players that couldn’t even touch the rim when I met them into them being able to do a windmill dunk with EASE. Some even with a 40+ inch vertical!
Having the ability to jump high in your arsenal can give you that edge over the competition.
You will be able to grab more rebounds, block more shots, and score more points. The fans will love you and peers will envy you. You just have to be willing to put in the time and effort it takes to increase your vertical.
To Learn How To Jump Higher For Basketball you need to focus on strengthening your quads, hamstrings, hip flexors, glutes, calves, and abs.
Read on below to find out exactly what you need to do STRENGTHEN and MAXIMIZE these muscle groups.
Stretching is very underrated, but is one of the most important aspects when it comes to jumping. Your muscles has to be warmed and loose to be able to jump to your fullest potential.
Players often feel as if they can walk onto the court and be ready to go. While they body may seem ready, they’re not getting the most out of their jumping ability and are at increased risk for injury.
The whole point of stretching is to improve elasticity of the muscle group, increase range of motion, and lower the risk of injury.
You should always take 5-10 minutes to stretch before and after a workout to maximize your efficiency on the court and help your body recover afterwards.
Plyometric exercises is a great training method for basketball players to increase their vertical and become more explosive on the court.
Plyo exercises are explosive and powerful movements that you do for short intervals of time and then you rest after.
It trains your fast twitch muscle fibers for powerful bursts of movement whether it’s vertically or sprinting.
1. Box Jumps
Reps: 3 sets of 10 reps
- Stand with your knees slightly bent and feet shoulder-width apart at an comfortable distance from the box.
- Drop into a quarter squat and push your feet through the floor, jumping as high as possible, onto the box.
- Land on the ball of your feet.
- Step down from the box and repeat the steps
Note: Swing your arms when jumping to create upward momentum
2. Side To Side Box Shuffle
Reps: 3 sets of 10 reps
- Stand on one side of the box with your right foot resting on it.
- To start, jump on and over to the other side of the box, landing with your left foot on top and right foot on the floor.
- Continue to shuffle across the box for desired repetitions
Note: Swing your arms while shuffling to create rhythm and help you keep balance.
Obviously, leg exercises strengthen the muscles in the legs to lower the risk of injury and to become more powerful in your lower body. From your quads all the way down to your calves, all the muscles play a key role for you to be able to play above the rim.
Leg Strengthening Exercises
Reps: 3 sets of 12 reps
- Stand with feet shoulder width apart. Keep your core tight.
- Take a long step forward with left leg and make sure heel hits the ground first.
- Lower body till your left shin is vertical and your left thigh is parallel to the ground. Don’t let your go past your toes.
- Push force through the heel of your foot back into starting position.
- Repeat on the other side
Note: This can also be performed with dumbbells to add resistance
2. Calf Raises
Reps: 2 sets of 25 reps
- Stand upright on something stable (it could be anything) where only your heels are touching the floor. Hands by your side.
- Raise your heels off the floor by flexing your calves. Hold for a second.
- Slowly lower your heels back into starting position
- Repeat for desired number of reps.
Note: Can be done with dumbbells to add resistance
Believe it or not, jumping is not all about athletic capabilities. There is a form when it comes to jumping and is CRUCIAL because it can add inches to your vertical INSTANTLY.
How To Jump (Step-By-Step):
- As your descending for takeoff, start by swinging your arms down to hips
- Your hips should descend into quarter-squat position. You are ready for takeoff
- On takeoff, you should forcefully swing your arms above your head
- Explosively uncoil hips, knees and ankles, and propel off the balls of your feet
- Land softly on the balls of your feet with knees bent
Track Your Progress
How are you suppose to know if your making any improvements if you don’t even know where you started from?
Tracking your progress allows you to see how far you have come and how far you still got to go till you reach your goal. It is also a great confidence and motivation booster because you actually get to see yourself improving.
So before you began your journey to increasing your vertical jump, you should first know your vertical jump. Once you know your vertical, make a goal for the vertical you desire and don’t stop working till you get there.
How to measure your vertical:
- Stand with your side next to a wall
- Reach your arm as high as possible with your feet flat on the ground
- Mark that spot the wall
- From the same spot, jump as high as possible and mark the wall.
- Jump and mark 3 more times and use your highest one.
- Subtract your standing reach from your highest jump and you have your vertical
Consistency is KEY when it comes to increasing your vertical. A lot of athletes fail to increase their vertical because they want to see results right at that moment.
They try out the regimen for a week and think, “I have been doing the workouts long enough and still can’t dunk, I’m just going to quit.”, it don’t work like that.
It takes time, effort, and COMMITMENT to get that 40+ inch vertical or whatever vertical jump you desire. So work hard and be patient, the results WILL COME and it will all be worth it.
The Best Jump Program In The WORLD!
The Vert Shock is the #1 rated online jump training program in the world!
It was created by Adam Folker, a former professional basketball player, and Justin ‘Jus Fly’ Darlington who is the world’s HIGHEST dunker. Doesn’t get no better than that, right?
It has everything you need to increase your vertical jump from goal trackers, diets, intense and highly effective workouts, workout plans, step-by-step instructional videos, contact email if you have any questions, etc… The best part is that you don’t even need a gym. You can be working on your vertical in the comfort of your home or wherever.
Everything is digital. Meaning, you have instant access to everything in the members area right on your phone. You can take it with you anywhere you go.
The Vert Shock is LEGIT and PROVEN. Thousands of players from across all sports, both professional and amateur, have used the system and had great success with it. If you don’t believe me, you can view the testimonials HERE.
Don’t get me wrong, what I laid out above will certainly produce results. But if your really serious about increasing your vertical which I know you are because you wouldn’t be reading this article if you didn’t, you won’t find any option better than The Vert Shock.
The Bottom Line
Having the ability to jump high is an valuable asset, doesn’t matter what sport you play. Whether it’s volleyball, tennis, soccer, etc…Being explosive and quick can put you a step ahead of your competition.
Just work hard and stay consistent in your training, you will Learn How To Jump Higher For Basketball. You will be able to get up and play above the rim just like the pros do. You can always come back to this website to learn new ways and techniques on how to take your skill level to the NEXT LEVEL.
If you enjoyed this article, I encourage you to share it with a friend or an teammate. Leave an comment below if you have any questions or want to share your own jumping experience. Love to hear.