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.


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.

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