Bigger, Better, Faster, Stronger, Higher – Learn How to Increase Your Vertical Jump.
One of the biggest issues that stops many athletes from getting better at sports is their vertical jump. In sports like basketball and volleyball, the ability to jump higher into than your opponents when you want a rebound, a dunk or a spike is extremely important and can completely make or break your sports career.
Are you tired of being the small guy in your team that gets very little attention from teammates, coaches and spectators? Learn how to increase your vertical jump the way many professionals did it and show everyone just what you are made of as you get all those extra rebounds, blocks and spectatular dunks! In this article I have outlined various bits of knowledge and exercises I have picked up on my journey to dunk a basketball. Following all this information you should be able to improve your jumping height and get a real edge over your fierce competition.
And let’s be honest, it’s not all about you. With all those extra rebounds and blocks you are bound to get more playtime in the court and help your team win more games. Oh, and nothing gets your team more riled up than a spectacular dunk!
Common Mistakes When Trying to Increase Your Jumping Height
Before we get down to it and start improving your vertical jump, let’s defy a few common jumping misconceptions first.
1. Going to the gym and just jumping thousands of times is not going to make you a better jumper. In fact, by just jumping hundreds of times per day without laser targetted exercises you could face some serious injuries like patellar tendonitis. To really increase your vertical jumps, you want to train many of your muscles and fibers individually in a way that increases your maximum jumping height. And most importantly, you want to train your vertical jump in a way that imprints your jump into your muscle memory so you can do it over and over.
2. There is more to getting that perfect vertical jump than physical exercises. When learning how to improve vertical jump methods, you will naturally think of exercises to jump higher that will train your legs, but you may forget to think about your vertical jumping technique. The truth is that stronger legs will definitely increase your jump, but without the right technique you will never reach the top to dunk that game-winning basketball. If you start training and increasing your vertical jump without using the right technique you might teach yourself all kinds of bad habits and struggle to shake them off at a later stage in the game.
3. It’s not all about being able to jump high, or even about your technique. To be able to transition your great vertical jump into a game-winning move like a dunk, a spike or even a block you need to be able to pull your highest vertical jumps off in a real game. A high leap in the gym does not compare to the difficulty of a dunk in a dynamic game where decisions are made in split seconds. What you need is for your highest vertical jump to come out of nowhere. You want to surprise and be high up into the air in the blink of an eye.
Vertical Jump Technique – Performing a Better Vertical Leap
Before we get started with all kinds of vertical jump exercises, sit down and think about how you jump for just a few minutes. Which muscles do you use? How much do you bend your knees? What are you doing with your arms? Do your feet stay flat on the ground, or are you on your tip toes?
While a jump at first sight might feel like a simple movement, there are hundreds of factors to your vertical jump that have an impact on your maximum jumping height. There are also numerous things that you could be doing wrong, so your jumping technique is a very important place to start when you are learning how to increase vertical jump height.
The first thing we are going to look at to improve your vertical jump technique is the placement and movement of your legs and feet. To get ready to jump using the right technique, make sure both of your feet are facing exactly forward and make sure they are lined up with your shoulders. At the start of your jump, you will want to squat so you can use the full extend of the spring in your legs. As you squat, make sure your knees never go past your toes. A lot of people think that the further you bend down is better, but you could actually injure yourself by doing this often.
As you squat down, you will want to move your arms just slightly behind your body. Moving your arms past your body as you are ready to jump up will give you more momentum, and in result a higher vertical jump. In basketball, this means that the ideal moment to receive a ball would be right after your squat, as your arms swing past your body. The timeframe is small, but when you get it right, it pays off big time!
Your landing is just as important as the actual jump in preventing jumping injuries. As you come down after your jump you will want to do your best to avoid landing flat footed, or on your heels. Try to land on the ball of your foot. This is the place that can take the most impact, and it is important you do this before your heels make contact with the floor. For training purposes, it’s important that you learn to land in exactly the same spot as you took off from. While there are some vertical jump exercises that require side jumps, a straight vertical jump is the best way for beginners to train without injuries or strain.
The Secret of Agility – Explode into the Sky
Ofcourse, increasing vertical jump height is only half the battle. Have you ever wondered why so many professional atheletes do workouts like skipping rope and high knee drills? The answer is simple. These dynamic exercises work on your jumping stamina and explosiveness in-game.
For any great jump to really work you will want to be able to leap high into the air in just a split second. A strong vertical jump coming seemingly out of nowhere will give you a huge surprise and advantage in any sport. Strength is incredibly important to your vertical jumping height, but your jump is useless without the agility and explosiveness.
To get this effect, we are going to want to train twitch B II fibers. These fibers fatigue easily, but they are the most powerful, and fastest fibers you have in your jumping arsenal. To specifically train these fibers it is recommended that you follow a strict training program, such as Vert Shock.
Vertical Jump Exercises – Exercises to Jump Higher
Ofcourse there are many exercises to jump higher available. Throughout the hundreds of workouts that may benefit you, I have selected some of the vertical jump exercises that benefited me the most when I desperately wanted to increase vertical jumps below:
Vertical Jump Program
Now, I would be lying if I told you that I figured everything on this page out myself. I have become somewhat of a jumping guru in the area I’m from and I love helping people increase their vertical jumping performance, but the truth is that when I was looking to jump higher myself I came across a fantastic product online that helped me immensely. In fact, I still use the techniques this vertical jump program taught me every day. Vert Shock is a brilliant 8 week training program that I can recommend to anyone wanting to increase their vertical jumping height.
The idea of Vert Shock is that it will literally shock your body into reaching a greater height. The program is based on bodyweight and plyometric exercises that target very specific muscles and type IIB fibers that are the very core of your first dunk or spike. You will not need any specialist equipment, the program is suitable for both beginners and professional jumpers, and it is absolutely 100% safe. Even better, if you feel at any time that the purchase is not for you after all, you can ask for a full refund. I can assure you though, if you are serious about increasing your vertical jump, this product will not disappoint you. I recommend you read my full review of the Vert Shock program here: Vert Shock Review
The things Vert Shock focuses on are exactly the things I would recommend to learn how to increase vertical jump. Going through these exercises is going to take some time, and dedication. You will need to work hard, but I promise that the hard work will pay off in the end.
With all this information, I will leave you with a video of myself in action. This was one of the first dunks I managed to pull off in-game, and I’m incredibly proud of my progress: