How can I jump higher? The 3 main secrets of vertical jump training

If you wonder “How can I jump higher?” you are not alone. Many basketball players want to improve their vertical jump. In fact, in basketball it is very useful to have a tall vertical.

Here are the advantages: you’ll grab more rebounds, you’ll block more shots, you’ll be faster and more explosive, it’ll be much harder to block your shots. And, for some, the most important benefit: you will finally be able to do a dive!

If you can already dunk, continue to work on your upright, as you will be able to dunk two-handed, tomahawk, reverse, windmill, rim-hand, or 360.

In the beginning, though, it’s important to lower your expectations a bit: it’s extremely difficult, if not impossible, to learn how to dunk in just a week or two. Especially if you are a beginner and can’t even touch the edge. But that doesn’t mean you can’t learn to dunk if you’re 5’7”! Spud Webb and Nate Robinson are just 5’7” and are Slam Dunk Champions!

Vertical jump training is all about consistent workouts and smart training. Smart training means you understand that your body is not a machine and that muscles need time to develop and regenerate. This leads to the

The 3 main secrets of vertical jump training:

1)Quantity. Limit the length of your vertical jump workouts. A lot of people who want to build their vertical really fast just overtrain. They see no results except muscle pain even over injuries and give up. Please note: Your vertical workouts should not last longer than 30 minutes! It is also important to do vertical jump training. every other day since your muscles need time to regenerate. One of the most common mistakes in vertical jump training is doing too many repetitions (and at a medium intensity).

2)Quality. Believe it or not, jumping as high as you can is not effective at all if you want to increase your vertical. Here’s why: this way you only train your “jumping stamina”. To increase your vertical jump effectively, you need to train your “jump burst.” That just means it counts as you jump, not how often you jump. The correct execution of the exercises and the adequate number of repetitions are the key to success. A jump at 100% of your power is worth more than 30 half jumps.

3) The right exercises. Plyometric exercises are a must if you want to seriously increase your vertical. Here’s an example: find two tall boxes (short enough that you can jump on top of them and tall enough that it takes some effort to jump on top) that are heavy and sturdy enough to support your weight and place them at about 80 inches (approx. .2 meters) apart. Get on top of one of them. Drop the box and as soon as you land, jump on top of the other box. Begin with 2 sets of 6 repetitions.