Learn How To Increase Vertical Jump

Bigger, Better, Faster, Stronger, Higher – Learn How to Increase Your Vertical Jump.

Blake Griffin Dunking a BasketballOne 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.

Jumping more is not jumping better. Jumping better is jumping better.

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.

Jump well before you jump often.

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.

Your best vertical jump is not a jump. It’s an explosion.

Vertical Jump Technique – Performing a Better Vertical Leap

Jump Higher with vert ShockBefore 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.

Dunk a basketball with 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:

Depth Jumps
There are many ways to perform a depth jump. The focus here is explosiveness and lower body power. Find a box or other sturdy surface around 12 inches high. Stand on the surface and let yourself drop to the ground. Immediately after impact with the floor, bend your knees and explode upward as high as possible. The key is to make your ground contact time as low as you possibly can.

Exercises to jump higher

Seated Box Jumps
Sit down on a seat, or a bench, facing another box of approximately double the height of the seat. From here, you are going to want to swing your arms forward and leap straight onto the box. Take your time preparing this exercise, and do a lower amount of sets to begin with. This exercise to jump higher will give you incredible lower body strength and explosiveness.
Bench jumps
Set up a platform ahead of yourself. Jump on it, and then jump back down from it. Make sure that any contact between your feet and the ground/bench is smooth. Poor grounding can lead to injury. This vertical jumping exercise strengthens muscles and ankles, and diminishes the risk of injury. This will also improve the elasticity of your jump. Developing the elasticity is very demanding for the body, requires greater energy consumption and your heart rate should jump significantly.

 

Lateral High Jumps
Keep your feet next to each other, a little closer than you would for a normal vertical high jump. What we are going to want to do here is jump to the side, landing with your feet in exactly the same position as they are now. Your body should remain facing forwards. The trick here is to keep the ground contact time as low as possible.

Vertical Jump Exercises

Lateral Power Step Up
Take your place with one foot raised on a platform next to you, and the other foot on the ground. Jump as high as possible over the platform, and change the position – Your leg that was initially on the ground is now on the platform, and vice versa. Try to keep the speed of the exercise up and not to make big gaps between the repeats. In this exercise, coordination and concentration are also extremely important in order to avoid injuries. Basketball and volleyball landings are often complicated and stressful to our joints, especially as athletes during the game change their positions, have sudden movements, changes of direction, quick transitions in attack and defense. Correct landing requires proper positioning of the entire body, especially the feet in order to reduce stress on joints and ligaments while muscles take over most of the stress. This requires adequate coordination, spatial awareness, muscle toning, and most importantly – proprioception. Landing from your vertical jump is very important, although it is not given enough importance during vertical jump exercises.

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: