How to jump higher to dunk

How to jump higher to dunk

Here is one undeniable fact: when it comes to doing a perfect slam dunk, tall guys seem to have the advantage. The question is, is height the biggest factor? Must you be 7ft tall like Shawn Bradley, Yao Ming or at least Michael Jordan’s 6’6’’ to make it into the history books as one of the best dunkers of all times? Or you just need a proven tactics how to jump higher to dunk?

The truth is, it is all a misconception. While being tall makes it easier for a basketball player to jump higher, it is one of the least factors here. Just like any other basketball technique, achieving a high vertical jump depends on how you train. Here are some few tips on how to become a better dunker.

 

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How to jump higher to dunk

Tip 1. Perfect your vertical jump

The ugly truth is, you can’t do a perfect slam dunk if your vertical jump technique is poor. But not only that. Ability to jump higher enables you to get your hands high above other players making it easier for you to score as well as block shots. So, work on it.

Vertical Jump Workouts

– Plyometric workouts

One of the best vertical jump workouts is plyometric exercises where your leg muscles are forced to exert a force on short time intervals. Focussing on plyometric exercises enables you to achieve a greater leg speed needed to get your body off the ground faster. Here is how to do it.

  • Stand straight, widen your feet until they are shoulder width apart and bent your knees slightly.
  • Jump as high as you can. Ensure your knees comes close to your chest.
  • Land gently on the balls of your feet. Without wasting even a split second jump again.
  • You should jump at least ten times continuously for each rep.
  • Start with three reps then proceed to four then five reps.
  • Do this 2 to 3 days a week.

– Dynamic weight training

Here is one unfortunate fact: weak legs won’t take you anywhere. To jump higher, you need to focus on building your leg power needed to carry your body weight off the ground. To make your training more effective, involve some weights. Here is what to do:

  • Squat Jumps – Stand straight with dumbbells on each arm, lower your body slowly into a squatting position, jump up ensuring your knees aren’t locked and land gently. For starters, try to beat a 20cm jump.
  • Weighted calf raises – Just like squat jumping above, have two dumbbells on each arm, but a slightly heavier. Stand straight with your torso parallel to a wall. Lift your heels up using your calf muscles and then gently lower yourself to the ground. Start with ten sets for 3 reps with a 10-second rest in between. Lastly, stretch your calf muscles to avoid other complications such as plantar fasciitis.

– Jump, Jump, and Jump

You can’t do a perfect slam dunk if you aren’t a better jumper. So, jump, jump and jump. You can start with the usual knee to chest jump. Jump as high as you can bringing your knees closer to your chest. Do ten reps for three sets then proceed to 20 reps for three sets? Other effective workouts include rope jumps, jumping over obstacles and more. Jump 3 to 4 times a week.

Tip 2: Work on your slam dunk technique

Step 1: Warm up – Slam dunk is a risky basketball move. If you aren’t good at it, there are chances you’ll get injured. So, ensure you’ve warmed up properly.

Step 2: Stretch your hip flexors and hamstrings– With tight hip flexor muscles, you won’t be able to extend your hip fully. But you need this to jump higher. So, stretch your hip flexors as well as your hamstrings.

Step 3: Find a height basket that is adjustable – Jumping higher will help you get above the rim, but you also need to perfect your scoring technique to do a perfect slam dunk. So, find an adjustable rim. Start from a height you can reach then raise it higher as you go. This will allow you to perfect the technique.

Additional tips on how to jump higher to dunk

  • Choose a program that won’t conflict with your daily duties
  • Find time to rest so as to recover from the training
  • Don’t repeat one endurance exercise too many times, because it might compromise your focus
  • Do lots of explosive exercises to increase your strength and speed.

The final word

Every basketball player dreams to be a better slam dunker, but only a few take a step to improve on it due to one misconception: you must be tall and well built. To remind you, not every tall player can do a perfect slam dunk. Believe it or not, some shorter players jump higher than tall players. All it takes is training. So, drop the misconception and focus on the tips and tricks above on how to jump higher to dunk.

Vertical training that works

Vertical training

How far can you jump? Can you make it above 20-inches? What if I tell you, you can increase your vertical jump by 10-inches in less than one month? The truth is,vertical training is easier than you think.

I guess you’ve heard of Wilt Chamberlain, Darrel Griffith, James White and many others. These are some of the players who couldn’t just sit and watch their opponents out-jump them, get more steals, blocks, and rebounds. They engaged themselves in a vigorous vertical training workout to see their jump height increase. Before they knew it, they were in the history books.

The question is, what makes them different from you? Is it because they were much taller, heavily built or had some special jump genes? NO. The only difference between you and the legendary vertical jumpers is, they focused on the right vertical training. Now forget what others tell you, and focus on what I have for you. In this article, I’ve summarized a vertical training program that will help you increase your vertical jump height by 10 inches in three weeks or less.

 

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3-week vertical training program

Week 1 vertical training

The first week of your vertical training, you might want to start by working on your muscle strength.

  • Weighted Squats – Place the barbell on top of the traps. Get under it, facing forward with your chest up. With the help of a spotter, put it on your shoulders. Your legs should be hip-width apart. Flex your knees to lower yourself to a squatting position and then up. Ensure that your torso is flat and upright. Do two sets of 10-20 reps three times the first week.
  • Weighted calf raises – Just like weighted squats, place a barbell on top of traps, but this time at a shoulder height. Get under it with your feet hip-width apart. Gently place it on your shoulders. Raise yourself up using your calf muscles. Get back to your initial position. Do three sets of 100 reps the first week.
  • Rope Jump – Rope jump will help burn and replace the fats in your body with muscles making you lighter and stronger. It will also contribute to improving your cardio performance. Do a 30-minute rope jump, 4 to 5 times a week.

* Remember to stretch after each workout to enhance your flexibility and blood flow.

Week 2 vertical training

You’ve now established some muscle strength. Now you need to focus on the explosive power needed to lift your body off the ground. Focus on these simple exercises.

  • Jump Squats – Stand with your feet approximately 18 centimeters apart. Flex your knees to squat and then jump as high as you can bringing your heels towards your back. Do 3-4 sets of 20 reps five times a week.
  • Weighted Jump Squats – Have some light weight on your shoulders. Flex your knees to a squatting position then jump immediately. Do 3-4 sets of these four times the second week.
  • Depth Jumps – Get on top of a box. Get off it, then immediately your feet comes into contact with the floor, jump as high as you can. Do two sets of 10 reps five times a week.

* Remember to stretch after each workout to enhance the blood flow in your muscles.

Week 3 vertical training

At the end of the 2nd week, you should have established strength and explosive power needed to take you some inches higher. Now it is time to maximize on it. These vertical training workouts should be repeated each day of the third week.

  • Jump, jump and jump – This is one of the most overlooked vertical training workout, but effective in increasing your jump height. Here is what you will do:

– Stand straight with your legs approximately shoulder width apart.

– Squat and then jump raising your knees as high as possible and land softly.

– Do this continuously. You can start with three sets of 10 jumps at least five times a week.

  • Rim Jumps – One of the main reasons you are trying increase your vertical jump height is to do a perfect slam dunk technique. But how do you know you can achieve it? Simple, by seeing how far you can get above a real basketball rim. Here is how you will do it.

Find a rim with an adjustable heightStart with an achievable height, see how far you can get above it. If you can do it, raise it a little bit higher and repeat your dunking technique. Aim to get above the standard NBA’s 10 feet.

  • Measure the height you have achieved

Stand near a wall and jump as high as you can. With the help of a second person, mark and measure the height you’ve achieved. Do this every other day of the week. By the end of the third week, you should have increased your vertical height by at least 10 inches.

Conclusion

Every other basketball legend you read about or hear of, didn’t just sit back and watch others shine on the court. They worked hard to place those unbreakable records. Does that mean that every other basketball player who can’t break those records is lazy? No. What happens is that many basketball players around the world still don’t understand the requirements of a higher jump. They don’t combine the exercises that will help build their muscles strength, power, and flexibility that is needed in any other vertical training. The point is, increasing your vertical jump is all about focusing on an effective vertical training. Make this your daily vertical training program and see your jump height increase beyond your expectation.

Vertical jump workout

Vertical Jump Workout

Do you still think your height or physique is preventing you from achieving a higher vertical leap? If yes, there are high chances you’ve never heard about Anthony Jerome “Spud” Webb. At 5’7’’, Anthony made a 46-inch vertical leap height placing himself among the top slam dunkers of all times. Is it just nature or did he have any vertical jump workout that he used?

The point is, you don’t need to be tall 7’6’’ like Yao Ming, incredibly built like Mr. Olympia or highly decorated like Michael Jordan to place a solid slam dunk record. What you need to do is simple; focus on a fruitful vertical jump workout.

Before you engage your time and energy in any vertical jump workout program, it is important that you understand the four requirements of an effective vertical jump workout: strength, stamina, cardio fitness and most importantly, flexibility.

 

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Four elements of vertical jump workout and the exercises required

1. Strength

Vertical leap is all about lifting your entire body weight into the air. The stronger your muscles are, the higher you’ll go. To increase your height, you need to work on your core, calf, and thigh muscles.

Strength workouts

  • Jump Squats (Weighted and non-weighted) – Lower yourself by bending your knees into a squatting position then jump and land gently. You can do two sets of 10 reps, four to five times a week. If it feels easy, add some light weights. Doing jump squats will help build your muscle’s explosive power.
  • Calf-raises (Weighted and non-weighted) – Stand with your feet approximately, 10cm apart. Using your calf muscles, raise your body off the ground and then back. Calf raise is an easy vertical jump workout, so maximize on it. Do three sets of 100 reps. If you don’t feel anything, add some weights on both hands.
  • Core workouts – Some of the best core workouts include, scissor and bicycle kicks, anterior reach and more. In this article, we will focus on bicycle kicks.

How to do bicycle kicks:

  • Lie on your back. Put your hands behind your head.
  • One of your elbows should be pointed towards your opposite knee.
  • Pull both your elbow and knee together until they are in contact with each other. Using your other leg, push forward straightening your leg.
  • Do the same on opposite side.
  • You can do two sets of 10 to 20 reps o five times a week.

2. Cardio fitness

It is never a guarantee that you’ll get an opportunity to dunk during the first minutes of the game. You might get it when you are already exhausted, and that is the last thing you need. However, if your cardio is good, you won’t have trouble doing it even in the last minutes when everyone is exhausted.

The best and simplest cardio workouts

  • Jogging and sprints – Lighter evening jogs may help build your cardiovascular fitness, but you need to keep your heart pounding. So, add some short sprints after each lap.

3. Muscle Stamina

With a good stamina, you can repeat a perfect slam dunk technique several times in the game without making any mistake. You need this to prove; you didn’t fluke.

How to improve your stamina

  • Rope jump

Doing rope jumps will help build your stamina and explosive power. It is also one of the workouts that will you lose body fat faster and replace it with the muscles needed for a high vertical leap technique. If you’ve never done it before, start with a 20-minute rope jump, five times a week.

4. Flexibility

The flexibility of your muscles reduces the risks of injuries by allowing full extension of your muscles and joints. One of the best workouts for flexibility is stretching.

When stretching, focus on the calf, core, hamstring, hip flexor and thigh muscles.

  • Hamstring stretch – Stand straight with no space between your feet. Lean forward bringing your chest close to your knees until you feel some stretch in your hamstrings. Get back to a standing position, then repeat the procedure. Do this ten times then hold the position for some few seconds.
  • Core muscle stretch – Lie flat on your stomach. Raise your upper body off the ground using your hands until you feel a stretch in your abdominal muscles. Repeat this ten times.
  • Calf muscle stretch – You should be on flat foot with your left leg extended forward. Extend your right leg back with your heels flat on the ground. With your back straight, lean towards the wall until you feel some stretch in your right leg’s calf muscle. Do the same for your left leg.
  • Hip flexor stretch – Lower your body into a half-kneeling position. Holding a dowel or a stick in front of you and push it towards the ground. As you are doing this, ensure your body is upright, rotate your pelvis as you squeeze your glutes. Lean towards your hips and hold the position for some few seconds. Return to the half-kneeling position. Do this eight sets of 10 reps for each leg.

Conclusion

Ability to jump higher puts you one step ahead of your opponents. It makes it easier for you to block shots, get your hands above other players and most importantly, dunk. The point is, it is one of the vital requirements of any basketball player. Sadly, it is also one of the trickiest moves on the basketball court and with any other regular vertical jump workout, you may already know. Use the four vertical jump workout tips above and see your jump height increase in no time.

How to improve your vertical jump

How to improve your vertical jump

At 5’7’’ Anthony Webb placed a record of 46 inches vertical leap and did some of the greatest slam dunks ever recorded. At 5’5’’ Brandon Todd did 45-inch vertical leap that was quite high above what other legendary slam dunkers like Nate Robinson, LeBron James, and the rest were able to achieve. I guess he knew a thing or two about how to improve your vertical jump.

So, why do we still think height and physique matters a lot?

The ugly truth is, achieving a high vertical leap doesn’t exist in genes. It requires hard work. Take, for example; Michael Jordan did some of the hardest workouts ever recorded; LeBron James did thousands of calf raises each day and who knows what Anthon Webb and Todd did?

If you are having trouble increasing your vertical leap, you are either focussing on wrong exercises, not interested or just lazy. Luckily, all your answers on how to improve your vertical jump are here.

 

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How to improve your vertical jump in a few weeks: what you need to increase your leap

1. Powerful and balanced legs

2. Strong and stable core muscles

3. More Powerful and stable upper body

4. Firm foot and stronger ankles

As you can see, the height of your leap depends on three things: power, strength and the rate at which your muscles react. The muscles in your ankles, upper body, calves and legs must work together to provide the power needed for a high vertical leap.

Here are some few exercises you need to incorporate into your weekly program.

1. Deadlift Bar for strength

Deadlift Bar is one of the most efficient and safest workouts that will help you improve on your vertical leap.

What to do

• Load your trap bar with weights you are comfortable with.

• Stand in its center with your feet shoulder-width apart.

• Lower yourself to reach it and take both handles.

• Raise the weight off the ground extending your hips and knees to a standing position.

• Lower it back to the ground slowly. Ensure your back is flat to avoid back pains.

• Once you are used to it, add deadlift bar jumps.

2. Deadlift jumps

What to do

* Load your trap bar as usual but with lighter weights.

* Repeat the same movement, but when you reach the floor jump immediately with the weights into a standing position then lower it back to the ground.

* If you are beginner, start with two sets of 10 reps

3. Single-Arm Dumbbell Snatch

Dumbbell snatch is one of the rare, but most effective in building the power component. What to do

* Lower yourself into a squatting position. Your feet should be a little bit wider than your shoulder width.

* The dumbbell should be in the middle of your legs and parallel to your body.

* With one arm pick the dumbbell a few inches above the ground into a hang position.

* Pull the weight upwards with force. Drive it upwards using your leg’s power and thrust your hips forward to get the momentum needed to lift the weight.

* When the dumbbell reaches your chest, your legs should be fully extended and your hips forward.

* At this point, lower your body into a squatting position so that the weight is right above you.

* Drive up again locking your arms above your head into a standing position. Lower the weight to your waist.

* From that position, repeat the same movement for several reps. For starters, two sets of 10 reps are much better.

4. Hip flexor and hamstring stretch

Flexible hip flexor muscles maximize the movement of Glute Maximus, one of the muscles that determine how high you will jump. It also allows full extension of your hip. Stretched hamstrings provide the balance needed to get you off the ground and land back safely without injuries.

How to stretch your hip flexors

* Lunge with your knee directly under your hip and on the floor. Your hip and knee should be 90 degrees.

* Place both your hands on your glutes. Push your pelvis forward keeping your torso still. Hold that position for some seconds, then repeat. Do 10 to 20 seconds on each leg.How to stretch your hamstrings

* Stand straight with the leg you want to stretch in front of you.

* Bend your back knee, lean forward and place your hands on the thigh of the leg that is bent to balance.

* Lean further till you feel a stretch in your hamstrings. Hold that position a few seconds then repeat. Ten repetitions for each leg is enough.

Other important exercises to be included at least three times a week

• Calf raises – 5 sets of 100 reps

• Rope jump – 3 sets of 100 reps

• Box jump – 10 jumps

• Depth jump – 10 jumps

• Rim Jumps – 10-20 jumps

• Sit-ups – 3 sets of 10-20 reps

The final word

Legendary basketball players such as Anthony Web weren’t born high jumpers. Also, they did not wake up one day and realized they could achieve a 46 inches vertical leap without a sweat. They worked into achieving it, and so you can. Remember, some of the exercises mentioned above can be intense. So, don’t force it. Choose weights you can carry, a program you can follow and do rim jumps every day to find out what you have achieved. Use the tips above on how to improve your vertical jump and realize your vertical leap increase some inches higher a few weeks.

How to get a higher vertical

How to get a higher vertical

When you search several online sources or ask any basketball player to give you some tips on how to get a higher vertical jump, you will always get a different answer. The truth is, vertical leap is little understood.

Many trainers and players often mistake slam dunk to vertical leap workouts. While it is one of the things that will make you a better basketball player, slam dunking workouts will only improve your scoring technique. On the other hand, a higher vertical leap will make it much easier. That leaves us with the question; if you can do a perfect slam dunk technique, why waste your time on a vertical jump training?

The answer is, you are not the only tall player on the court. Other tall players will block your shots or get above you without a sweat. A high vertical leap will help you get your hands above such players and do a perfect dunk.

This article has summarized some few tips on how to get a higher vertical jump in a few weeks. Here, I’ll take you through some of the workouts that were done by some of your favorite players such as Michael Jordan and the rest.

 

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How to get a higher vertical – How Michael Jordan did it

1. Plyometric workout – Squat Jump

Squat with your hands between your legs then jumps as quickly aiming as higher and then back to a squatting position. Without wasting any time, repeat the procedure. Your primary focus should be height and speed.

2. Strength workout – 30 second back squat

• While standing, face the bar and grab it. With the help of a trainer, place it on your upper back by gently flexing your knees.

• With your feet under the bar, straighten your knees to get the weight off the rack and step back.

• With locked knees and hips, squat, push your hips back and your knees out with your lower back in the middle.

• Lower yourself until your thighs and floor are parallel to each other.

• Get up from a squatting position.

• Repeat this procedure for 30 seconds.

3. Stretching workout – 30-second quad stretch

There are three types of quad stretches: the standing, ground and kneeling stretch.

• Standing stretch – Stand on your right foot then grab your left shin bringing it close to your glutes. Your knees should be pointing towards the ground. Hold that position for 30 seconds then do the same for your right shin.

• Kneeling stretch – Squat halfway with your left knee on the floor. Keeping your shoulders upright and your lower back flattened, push your pelvis forward until you feel some stretch on your flexors. Bend forward to stretch the left quad and hip. Hold that position for 30 seconds then change.

• Ground stretch – Lie flat on your back with your tailbone at your bed’s edge. Grab your left thigh and bring it closer to your chest. Hold that position for 30 seconds then change.

How to get a higher vertical – Mistakes to avoid while training

i) Doing too much strength training – As you may have seen, many great basketball players are not heavily built. They are average. While strength training gives you the explosive power needed to jump higher, it is also one of the exercises that if not done properly, will make you heavy. But this doesn’t mean that you do a little. Save yourself the trouble by focussing on the 30-second back squat I’ve mentioned above.

ii) Not having enough time to recover – It doesn’t matter how fast you want to achieve it. Working out too much without proper rest will not take you anywhere. It will only injure you. Find time to rest after each daily workout. If you happened to finish it early in the morning, take at least a one-hour rest and sleep approximately 8 hours each night.

iii) Not stretching after exercising – Exercising is a vital component in any sport, but often overlooked by many athletes. Ask yourself this question, what good is your vertical training if you get injured in the middle of it? Stretching will not only help you avoid injuries, but will also allow full extension of your hip flexors and other muscles associated with vertical jumping.

Additional tips on how to get a higher vertical

• Jump a lot. This is one of the exercises you need to do every day.

• Do a variety of explosive exercises

• Work on your cardio performance

• Drink a lot of water before and after your training.

• Minimize intake of sugary and fatty foods. Eat more vegetables and fruits.

The bottom line

These are tips from some your favorite players such as Vince Carter, Michael Jordan, and the rest. So, it might be hard or easy depending on how you’ve been working out. Choose a program that suits you, focus on the tips above and remember not to put your body under too much pressure. You can start from what you can achieve easily and build on when it becomes easy.

How to jump higher in basketball

How to jump higher in basketball

There is a one big question that bothers many young players: How to jump higher in basketball. Should you be tall and well-built to block shots, score, and dunk easily? Ask yourself this question.

How was Brandon Todd, 117-pound guy with a height of 5’5’’ able to make it above the legendary 6’7’’ tall Julius Erving? Leave alone that. How did he manage to do a 45-inch vertical jump, higher than the 43.5 inches by a 3-times dunk champion Nate Robinson?

What Brandon did is one great proof that your height and physique doesn’t matter. With proper training, you can make it past the tallest basketball height ever achieved.

So, why are other basketball players not able to break Michael Jordan’s record? They do it wrong because they still hold onto misconceptions.

This article has covered proven tips on how to jump higher in basketball, but first, let us do away with a few myths

 

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Common myths about vertical jump you have to let go:

  • Weight training makes one heavy and slow to jump – You can’t jump higher if your legs are weak. Your legs need power and velocity to lift your body off the ground.
  • Vertical jump depends only on one’s legs – Your vertical jump is worthless if you are slow and can’t dunk. All the muscles in your arms, belly, and legs matter.
  • You only need to jump more often to increase your vertical jump – Jumping higher requires powerful legs, stronger core and calf muscles. Jumping every time won’t help you achieve any of these.

With that in mind, here are some few tips on how to jump higher in basketball

1. How to exercise:

  • Warm up – Start your workouts by warming up. You can jog a few minutes, jump jacks or skip with your knees high until you feel some sweat.
  • Start with knee-to-chest Jumps – Stand with your legs wide apart. Jump as high as you can bringing your knees to your chest and land. This should be continuous, at least ten reps for three sets.
  • Follow by Jump Squats – Stand with your feet hip-width apart. Squat with your knees bent 90 degrees. Immediately, jump as high as you can. If it is your first time, start with five reps of 2 sets.
  • Depth Jumps – Place a box before you. Jump on top of it with both your feet and then jump off. Start with 20 seconds then proceed to 30 as you advance. Increase height with time.
  • Calf raises – You need stronger calves to lift up your body off the ground at a propelling speed. You can start with five sets of a hundred and increase the number as you improve.
  • Bodyweight squats – Vertical jump is all about propelling your weight as high as possible. Adding some weight to your training will make you feel light without them. Involve some body weight squats. With the help of a trainer, find a weight you can lift with ease. Place it on your back. Lower your body into a crouching position then stand. If you are comfortable enough, add jump squats. Do this approximately two to three times.

2. How to Stretch – Stretching is one of the often overlooked factors in any other sport, but the most important one. Tight muscles will prevent your legs from extending and increase the risks of injuries. So, stretch more often. Do a variety of lunges, static stretches and more, focusing on your hip flexor muscles, hamstrings, thighs, and calves. Here are some few things to remember.

  • Stretching should be done when your body is fully warmed up
  • Stretch each and every muscle to reduce the risk of injuries, but focus on hip flexors and hamstrings to improve your vertical leap.
  • Don’t overstretch as you may tear a muscle. Any injury may take a lot of time to heal, and this might be a drawback to your training. Don’t injure yourself.

3. What to eat – Focus on a diet that is low in fat and high in carbs. Include fruits, whole grains, vegetables, and milk to increase your mineral and vitamin intake. Get healthy proteins from skinless poultry, seafood or beans. Remember, you are trying to replace the fat mass in your body with muscles. So, avoid fatty or sugary foods.

4. Drink more water – Water is essential in every sweaty training. Not only does it help replace the lost water, but also improves your metabolism, blood flow, and many other things. Take at least 3 liters of water.

Conclusion

A high vertical jump enables you to get closer and above the rim making it easier for you to score, block high shots and most importantly, dunk. To achieve any of these, you need to have stronger legs that can easily lift your body high above the ground, do a perfect slum dunk and land it safely. In short, it all depends on the power your legs can produce. The tips above on how to jump higher in basketball will help you increase your vertical leap, but all this depends on how far you are willing to take it.