Okay, so I know this might sound far-fetched to you, and you’re probably pretty skeptical, but below I’m going to explain precisely how to and 9-15 inches to your vertical jump.
Also even if you’re short, un-athletic, tried every program and gimmick before, never dunked a ball in your life, are SUPER skeptical or already have a decent-sized jump, I’m about to show you 100% irrefutable proof that you too can add serious inches to your vertical.Several qualities are important for a successful Vertical Jump.But to have a good vertical, an athlete first has to have a foundation of strength. There are two big reasons for this. One, power is the ability to exert force quickly, so the athlete needs to enhance his or her ability to exert force. Two,most power exercises like plyometrics are more effective for stronger athletes. The second quality is the ability to apply your strength quickly. In other words, being strong is good, but you also have to know how to use your strength. As we’ll discuss, a lot of exercises help you to develop this. The third quality is good technique. This is a skill, meaning it must be practiced to be perfected. With that in mind, the list below shows exercises you can use to develop the qualities important for a successful jump.
- Strength: Squats, hip extension exercises, Lunges/Step-Ups, even upper-body work
- Applying strength quickly: Pulls, plyometrics, Medicine Ball Throws
- Technique: Squats, plyometrics
- Pulls: These teach the fast application of strength. They are not nearly as complicated as Power Cleans and Power Snatches.
- Squats:Also This essential movement pattern is very similar to jumping. Strengthening these muscles is an important prerequisite to developing power for the Jump.
- Hip extension exercises: The glutes and hamstrings have to be strengthened, not only to help with the Jump but also to allow for a safe landing.
- Lunges and Step-Ups: These are included in the program so that you can focus on each leg. This helps to ensure that one leg doesn’t lag behind the other and negatively impact your performance.
- Plyometrics: Plyometrics are critical because they teach the application of weight room strength and power. This program includes the following types of plyometrics:
- Hops: These help to develop the ankles and shins.
- Squat Jumps: Performing a Vertical Jump, but only after holding the bottom squat position.
- Counter-movement Jumps: The Vertical Jump exercise. It makes sense to practice this in training before attempting it in testing.
- Box Jumps: The focus is on jumping for height in this program. This is where you jump up to a high box.
7 ways to improve your vertical leap
1. Get the knots out of your legs Also improving vertical leap involves heavy recruitment of the leg muscles, so training should emphasize vertical loaded movements like squats, deadlifts, and Olympic lifts.” And when on the court, follow these tips to perform your max leap each time you drive the lane and go for a slam dunk.
2. Do Bulgarian squats Your legs give you power to jump higher. (Another reason not to neglect your stems!) The Bulgarian split squat will help build strength, while improving your balance.
3. Practice depth jumps A depth jump is performed by stepping off a box, then exploding up immediately after landing on the ground.
4. Incorporate knee-to-feet jumpsHow to do it: Come down to your knees and sit back on your heels.
5. Visualize being like Mike Meditation and mindfulness can calm your body, which is essential for executing ballistic movements correctly
6. Hang low To get the feel for dunking right away, practice on a rim lowered to your current jumping ability
7. Start with small balls Begin with a tennis ball, then move up to a softball, then a volleyball, then a youth-size basketball, then a regulation one