Workouts to increase vertical

workouts to increase vertical

Ever wondered how Michael Jordan was able to jump 20 inches higher than any other average NBA player? Was he using some secret workouts to increase vertical?

Well, you might want to pin that on his height or say he was just one of the incredible players such as Vince Carter and the rest. The truth is, he worked hard to achieve a 48-inch record and the same goes to other legendary players that followed after.

At first, Michael Jordan wasn’t interested in achieving a Guinness world record. He wanted to get his hands high above other tall players or high jumpers, block shots and most importantly, do a perfect slam dunk. In short, he needed to be a better basketball player.

The question is, can you make it? Can you jump as high as Michael Jordan or Vince Carter? Well, it depends on how far you are willing to go.

In this article, I’ll show you some exercises that will help you improve on your vertical jump faster for a better slam dunk. But first, you need to understand some few things about perfecting your vertical jump.

 

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Facts about vertical jumps:

  • You don’t have to be tall like Michael Jordan
  • How you land is as important as how you jump
  • Both your legs must be stronger
  • You must train all the muscle groups associated
  • Do as many explosive exercises as you can
  • Top 4 best Workouts to increase vertical jump

1. Depth Jumps

A high vertical jump requires your body to build a momentum and kinetic energy and use it to jump. One similar move is depth jump. Depth jump is simply dropping off the box to the ground, then without wasting any second, jumping as high as you can. Doing a depth jump helps you improve on your reaction time as well as your lower body muscles. What you need to do is, find a box that is approximately 7-inchess tall. Climb on it, step off and jump as high as possible immediately you step on the ground. Repeat the process several times with a one-second rest in between.

If you haven’t done it before, you can start with two to three sets of three reps. You can then proceed to four sets of three reps on the second week then improve on as you go.

2. Bulgarian Split Squats

Many basketballers fail to realize the importance of leg power to vertical jump. Never forget, vertical jump is all about how far you can carry your body weight off the ground. If you have weak legs, you won’t have the explosive power needed to take you off the ground to make a high vertical jump. The best exercise for leg power is the Bulgarian Split squats. Here is what you need to do.

  • Stand some centimeters away from your bench
  • One of your legs should be on it with another on the ground.
  • With your foot’s top on the bench and take some light dumbbells in both hands
  • Your torso should be straight and your chest up.
  • Lower your body until the back of your knee is close to the ground.
  • Push yourself up using the heel of your foot on the bench to a position you were initially.

Repeat these steps several times. For starters, three sets of eight reps are just okay.

3. Calf raise

Vertical is all about strength and speed. Your legs must be stronger to lift your body weight and faster to get off the ground. In addition to Bulgarian split squats that works on your thighs, doing calf raises gives you the explosive power needed to get off the ground faster while standing or running. It is an important component when building your reaction.

The good thing with calf raises is that it doesn’t require much energy. It is one of the simplest, but effective exercises needed to increase your vertical jump. You can start with five sets of a hundred reps then increase the number with time. You don’t need weight or any other equipment. Just focus on raising your body.

4. Rope Jump

When playing basketball, there are high chances you will get tired in the middle, especially if you rarely work on your cardio. But you need to stay focussed throughout the game to block shots and dunk. Rope jump is one of the perfect exercises if you are looking forward to making a high vertical jump anytime. Unlike many other exercises, it will work on your entire body burning a significant amount of fats around your muscles. This will increase not only your explosive power but also your endurance.

Take it as one of your routine cardio exercises. For starters, you can start with 10-15 minutes, then move to 30 minutes. Do this approximately, three times a week.

The final word

Choose a program you can stick to, don’t strain yourself while training and lastly, remember to stretch especially your hamstrings and hip flexors. With the four workouts to increase vertical jump mentioned above, you’ll get yourself as high as possible in no time.

How to increase your vertical jump

How to increase your vertical jump

Here is what many basketballers forget: while it is important to stick to your daily routine as a pro player, training so hard will never perfect your technique. Slam dunking isn’t an exception. If you have to make it too high, you must focus on the most critical component of a perfect slam dunk; the vertical jump. Knowing how to increase your vertical jump will help you get your hands above your opponent, block shots and most importantly, make that perfect slum dunk you’ve been dreaming about.

Making a high vertical jump doesn’t require any special genes or years of hard training. What you need is, focus on the simple exercises I’m going to show you here. But before we get into that, I want you to keep one thing in your mind – Vertical jump has three components: Strength, power, and velocity.

The point is, you will need to mix the exercises that will improve your strength and speed. Here is how to do it.

 

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How to increase your vertical jump

1. Work on your calf muscles

Weak legs won’t work. To make a higher vertical jump, you must work on your calf muscles. You might want to incorporate a good number of calf raises in your daily workout routine. If you didn’t know it, Shaquille O’Neal did up to 1,000 calf raises every day before bedtime and increased his high jump by 12 inches each day. But you don’t have to be him to achieve yours. Start with a low number and improve add more when it becomes easy. The easiest way is to break it into five sets where you will do 200 per set. For better results, you can add some weight.

2. Jump a lot

If you are planning to increase your vertical jump with limited risks, your body must be used to jumping. Find some place safe, for example, a space behind your house or just an open field. Try to jump as high as you can. Mark the height you’ve reached to know whether you are improving or not.

Just like the calf raises, you need to jump in sets, only, this time, you won’t be doing a thousand, but something close to 10 or 20 per set. Measure the vertical height you can make every time you go out for a workout and try to break it the next time.You can also try and jump over obstacles such as boxes or benches to improve your explosive power. Try five jumps in 5 minutes. Improve to 10 when it becomes easy.

3. Do High-Rep Squats with light weights

Your position when doing a vertical jump should be similar to when you are doing high-rep squats with light weights. The only difference is, you won’t be lifting any weight apart from your body when jumping. So, it will be much easier. Unlike, jumping and calf raising, you don’t need to do these daily simply because it will make you heavier.

You need it for explosive power and strength but never forget how important velocity is. Two times a week is just enough. You can start with regular squats and incorporate jump squatting when you feel comfortable.

4. Stretch your hip flexor muscles

If you are looking to achieve a higher vertical jump, you need to get rid of that tight hip flexor muscle. Tight hip flexors will prevent your hip from fully extending and inhibit the Glute Maximus, a muscle involved in vertical jumping. Here is how to stretch it.

  • Ensure you are in a lunge position.
  • Position your knees directly under your hip. Both your knees and hips should be 90 degrees
  • Place your hands on your glutes and push your pelvis forward.
  • Hold that position for approximately two seconds.
  • Repeat the process. Do this for both legs.

This procedure should stretch the point where the femur of your leg meets your pelvis. There are also other hip flexor stretches you can access online. Just find what you can do without straining yourself.

Additional tips

  • Jump over objects that are stationary to enhance your leap.
  • Jump a rope to build your explosive power as well as your muscle endurance.
  • Warm up and stretch before any workout to prevent injuries and improve your flexibility.

The final word

Being able to do vertical jumps makes it easy for you to do a perfect slam dunk and other complex moves without a sweat. Unfortunately, you can’t become Michael Jordan in one day. You must stick to your daily workout routine. Use the tips above on how to increase your vertical jump and see your vertical jump increase after a few weeks.