But it is not the same thing! In physics, power is defined as the amount of work performed during a certain time frame. Applied to the vertical jump, this means, that you have to be strong, but you also have to be able to use your strength in very quick bursts! This type of strength is useless in the context of jumping because you only have less than 0. While pure strength work has its place in a vertical jump training program, it should not be the sole focus.
Working on your squat can make sense, but the larger part of your training should consist of exercises that use strength in quick bursts. This is mostly done through plyometric exercises that focus on short ground contact times and quick generation of force. Plyometric training has become immensely popular in recent years and today the term is often used synonymously with vertical jump training. The term was coined by the American coach and author Fred Wilt who saw the unusual warm-up exercises consisting of various bounds, hops, and skips of Soviet athletes before competitions.
If you want to improve your vertical you need to be able to activate your strength within a very short time frame — and plyometrics are the perfect way to teach this skill! Pictures from Adam Folker of Vert Shock. Do a jump from a deep squat position and make sure that you do not use any kind of countermovement. This means that you are not allowed to swing down with your arms, and you are not allowed to bend your knees in the beginning.
Make sure that your jump starts at the lowest point and you only move upwards. Here, you start in an upright position and descend into the jump. Bend your knees quickly, use your arms to gain momentum and try to jump as high as possible. The countermovement jump uses the first phase to quickly descend, similar to the depth jump, but instead of dropping from a box, the athlete drops from an upright position.
This way the athlete is able to use the stretch-shortening cycle to gain speed in the second phase. Using a deep squat is a very unnatural way of jumping where you eliminate the first phase and therefore the stretch-shortening cycle completely. Because of this, you will notice that you are able to jump much higher utilizing a countermovement in the beginning. In the following paragraphs, I will present five plyometric exercises ranging from low-intensity plyometric exercises suitable for beginners to more advanced movements that require a decent level of strength and coordination.
These exercises will have a big impact on your vertical and make you jump a lot higher in just a few weeks of training! Stand with your feet shoulder wide apart and hop continuously only using your ankles. Also, try to limit the ground contact time to the absolute minimum. This is a great exercise to develop quickness in your feet. Keep your core stable and look for very quick ground contacts, jump height is NOT important in this exercise. Every hop counts as a repetition and you can do this exercise staying in the same spot or moving slightly forward as shown in the video.
Power Skipping is a great exercise training the explosiveness off of one leg. The goal is to jump as high as possible of alternating legs while keeping a slow jog forward. While doing the exercise focus on driving the knee of the off-leg as far to the chest as possible. This exaggerated movement will improve the power of your leg swing and your one-leg vertical.
Place yourself under a basketball rim an try to tap the rim with your hands. After landing, immediately bounce back up and try to touch the rim again. Focus on minimal time spent on the ground, stop as soon as the jumps get significantly lower. Step off a box that is around inches high. Make sure to land on both feet simultaneously with your knees bent and try to stop any momentum immediately. This is a great exercise for weaker athletes that are not yet used to high-impact plyometric exercises. It prepares the body to better coordinate the high forces during landing and prepares them for real depth jumps.
Single leg jumps should only be done by experienced athletes and the height of the box should be chosen carefully. The athlete drops off the box like in a regular depth jump, but lands on only one foot. After the landing, the athlete tries to explode back up as quickly as possible. As an added difficulty, add a box to jump onto. A lot of athletes are obsessed with the amount of weight they are able to squat. There is just something very satisfying about moving hundreds of pounds of steel on your back and you often hear the myth that you just need to increase your squat and you will automatically jump higher.
These athletes are unbelievably strong but they lack the explosiveness needed for a great vertical. Being able to squat heavy means that you are able to move a lot of weight very slowly, but the vertical jump is obviously a very fast athletic movement and maximum strength is only of partial use for that. There are a lot of different recommendations for minimal level of strength before starting intense plyometric workouts. These recommendations start from being able to squat 1x bodyweight all the way up to 2.
However, if you feel that strength is a serious weakness of yours, then it might make sense to start your training by building a nice foundation of strength. In the following paragraphs, I will show you classic weightlifting exercises like the squat that work on your maximum strength, more dynamic strength exercises that include elements of vertical jumping like Olympic weightlifting and body weight exercises that can be done without a gym. A strong core is very important for the vertical jump because it provides the necessary stability for optimal transmission of force from the lower body to the upper body.
If your core is too weak you will leak force during the takeoff which will make you lose valuable inches. A weak core is also often responsible for lower back pain or bad posture. The following exercises will help you to strengthen your core:. This is a great exercise for a muscle group that is underdeveloped in a lot of athletes — the glutes. Place your upper back against a bench or couch, bring your feet back so that the knee forms a degree angle.
Then start to push your hip upwards as far as you can until you are hyperextending your hips. During this movement make sure to consciously squeeze your glutes and hold the movement at the top for at least 2 seconds. Lay flat on the floor and make sure that your arms and legs are fully extended.
Now raise your arms and legs about inches from the ground, and focus on contracting your lower back muscles. Try to hold this position for seconds, lower your arms and legs and repeat the movement. The various forms of planks are exercises that do a great job of strengthening your front and side abs. The goal is to keep your body as straight as possible while supporting your weight with the elbows and toes. Try to hold this position for as long as possible. Once you are strong enough to make it through 60 seconds you can place weights on your back to increase the difficulty.
The muscle groups responsible for most of the force generated during a vertical jump are the quads and glutes. Therefore most of the strength exercises focus on these two muscle groups. But make no mistake, pistol squats are NOT easy! Bulgarian Split Squats mainly work out your quads, glutes and inner thigh. Start standing with your front foot flat on the ground and your back foot elevated on a bench.
You can shift the stress from your quads to the glutes by moving the front foot further away from the bench. The single leg deadlift is a great exercise for your complete posterior chain that not only works on your strength but also improves your balance and flexibility. Plant your foot firmly on the ground and hinge your hips back while keeping the back leg completely straight. Make sure that you do not round your back during the exercise and try to keep the bend in your knees to a minimum. The pistol squat is clearly the king of bodyweight leg exercises.
If you fall on your back as soon as you bend too deep, you probably are missing ankle mobility. Try this ankle stretch to improve range of motion in the ankle. These exercises increase the maximum force that your body is able to generate. They are a nice complement to every vertical jump training program as long as you also learn how to use this strength in an explosive way through plyometrics or quicker weightlifting exercises.
Athletes will often focus on building up their maximum strength during the offseason and turn towards more explosive and sports-specific exercises as the start of the season approaches. The following exercises can lead to bad injuries if performed incorrectly, so please make sure to get a coach that can show you how to perform them in the right way:. Some varieties put more focus on the quads, others put more stress on the glutes, choose the version that best suits your capabilities.
Make sure to pay attention to good form as injuries during the squat can be devastating. If you have trouble keeping your back straight at the bottom, try front squats or reduce the range of motion. Dead Lifts are working out nearly all the muscles used in a vertical jump and they do an especially great job in working on your hip extension, activating the hamstrings and spinal erectors. In the attached video you can see a trap bar deadlift which is easier for most athletes because it is a more natural position.
The Drop Jump is also known as the Shock Jump because your knees are subject to loads of potentially harmful force. Try wearing shock absorbing basketball shoes or sneakers when performing this exercise. Keep your back straight and knees above your toes, then once you squat all the way down, leap straight up into the air.
This exercise actively works out all the muscles you use when jumping in a basketball game. Go for as long as you can, even past the burn! The harder you work now, the better you'll dunk later. Make sure to bounce on your toes, using them explode upwards and landing them as well. Use the rest of your feet as little as possible. Start Slideshow. Newest Oldest Best. Book This Coach.
Snowboarding: What Equipment You Need. I have 2 major concerns, I play basketball every Sunday on concrete. I heard conflicting information, how many rest days a week are there with the Jump Manual? Also, do you think I can manage my existing activity level while also incorporating the Jump Manual, or do I need to make a sacrifice here and choose one or the other?
In your case you mentioned you also want to keep your upper body routine. In terms of structure the program has you training 5 days a week and gives you 2 days of rest in between. Each workout takes about 40 minutes to complete and that includes warm-up and stretching. I realize this is not always possible but you can always rearrange and move things along the way. I wanted to know if age matters when using these programs.
I started just a week ago, and I did see improvement; but I am relatively young. I hope to know if that would be holding me back. Age does play a role when examining what type of training and how much of it you should do, but being young does not hold you back, if anything, it only helps you…. I play and I want to jump higher and dunk basketball! I have a few questions.
Can i do one of these jump programs along with it? If not what do You think i must do? The stronglifts workouts require that you squat every workout 3 times a week. That, coupled with the intense vert training, is going to create too much strain on your legs and put a cap on your gains. As a modification I could suggest that you start with doing stronglifts only twice a week and stick to only the upper body exercises bench press, overhead press and barbell rows.
Firstly, thank you so much for being so attentive to your comments and your videos as well. It is now July of and their are many vertical jump programs and videos out there. I can grab the rim only when my muscles are warm but never been able to dunk. I play outdoor ball on a cement court twice a week with a large group of friends for 3 hours. I have no injuries and no problems with my body and I do have a gym membership.
The Best Exercises To Increase Your Vertical Jump
That all having been said, what program do you think will get me the most quick, efficient, and largest vertical jumping gain results? So in terms of efficiency and time to results I still think VS is up there at the top 3 if not 1. Had previous pulled hamstrings from working on my legs too much. My calves feel maxed out but my thighs have always been big my whole life. I feel like if I get my thighs right I could jump higher. I had my best bounce about years ago and just lost it over time. Trying to get it back and maybe even get it better than ever. Never really had knee problems , had a back injury years ago but worked on my core and it went away after a year.
Which system do you recommend? And do you think I should get a gym membership or can I do it at home? And anything else you want to pitch in is greatly appreciated. I guess it comes down to your approach, if you like to take it slow and build up over time then JM would suit you, otherwise VS should be your choice. Hey bro, nice post, after I read this I bought Vert Shock but I have a couple of questions about it:.
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Watch the dynamic warmup video in the exercises section. No problem. I can dunk just not consistently and I want to start dunking in games. Or should I do jump manual and keep at it with the mix of pylometrics and weight training? At this point, due to time constraints, I think your best bet would be to use VS and gain those quick inches until the season kicks off, then re-evaluate if you need to add more layers into your training.
Great job! I recently started eating right and getting back in shape, and was wondering if I should lose some weight and get healthier before doing the program.
How To Improve Your Vertical Leap
Any advice you could give me would be great. Right now I can get rim off of a 2 step approach. I already have experience with weight lifting, so which program do you feel will be best for me? I have always wanted to increase my vertical for many years since I play Basketball… I chose my science fair topic on vertical jump and I was wondering If you could give me some information on it. I was wondering If I would be able to touch rim.
Also is their any equipment needed for Vert Shock. Say if I finish the program and get the results I wanted, can I still use that program to continue my ongoing jump gains, because you can always improve!! If this is really is scientifically the best jumping workout program, does that mean famous NBA stars use this program? But Thank you if you do decide to answer my questions, will be looking forward to reading them. Just make sure you take about 2 weeks off before you start everything all over.
Thank you Jesse Parker. You have answered my questions, as well you have convinced me to get the program.
Learn How to Jump Higher - FREE Week Vertical Jump Training
What program would you recommend for me. I think I could possibly be a genetic limitation. Would you suggest anything different? If you can give me some more details about you I will be able to give you a more concrete answer. Thankfully I have never suffered any serious physical injuries… the only real setback I had was falling ill all those years ago, losing a lot of weight and muscle mass in the process.
I gave up playing basketball competitively at that time, just before I turned Anyhow, I hope those details help give a sense of whether Vert Shock could be a good option or if you think Jump Manual would be better for me. Your advice is greatly appreciated!
Comments (18 replies)
Consider even doing a second round of VS after you finish it, many people were actually able to add more inches when going at it again. Yo jesse, was good man. You might end up growing inches in the coming years, who knows!? I rarely ever workout, or anything, so I feel like I could improve a lot. Would you agree? Honest thoughts?
You want to cure that thing first before you go any further. The best way to do that would be to focus on stretching and strengthening your calf and tibialis anterior front shin muscles. Here are some good stretches you can do to attack this problem. To strengthen the area, you should do exercises like calf raises, knee walks and tibialis anterior flexion with some resistance use bands or weights to achieve that.
You can go on the fast lane and try to add as as many inches as possible in a very short amount of time with Vert Shock, but that also comes with a higher risk factor that you need to consider.
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Well, I never got shin splints in my life, but I basically quit sports after high school. After 3 years of nothing, I started playing a lot on a concrete outdoor court. This is where it began. The graston technique has a great reputation for dealing with shin splints, it should help you get rid of those scar tissues fast.
You could also look into active release technique ART and massaging therapy. I can touch the ring quite comfortably and only couple months ago was able to grab and hang with 1 hand. I must admit my legs do ache after weights and plyometrics, just wondering whether you rested for longer periods and whether you still played whilst you were doing the program.
If you did, was it at particular point within the program. I also added an additional recovery day during the week and limited my playing days to just once a week. Hi Jesse. It helps me gained 3 inches After 2 weeks of Pre-Shock. My question is how many more do I need to be able to dunk? Thanks Jesse. Because I want to do it after I finished the VertShock. Stay tuned and subscribe to my newsletter to be notified when that happens.
I am inspired watching all my old Jordan tapes, you and Jordan Kilganon and want to get my vertical where it was and THEN get even higher…Is this possible for me? No your totally fine on that…I was ripped with muscles until 6yrs ago with a new job constantly traveling…still got muscle but stomach is out a little…I was lbs n now …I have been playing Basketball tho and running but not consistantly…Should I still lift weights n sprints until I lose the weight or nothing but sprints? Were you doing anything in particular to get to this level?
Nothing really intentional. I grew up playing football and worked on my legs a lot in the process,but I recently switched to basketball. Very impressive man. Also in a previous comment you said the workouts can make me even taller.
How to Double Your Vertical Jump for Basketball – 12 Week Course
Is that true? Hello,I am 25 years old I have 2 questions. Do the jump manual program required lots of gym work? I suffered a tendon injury twisted my ankle on landing after a Jump last September i. Will highly appreciate your reply. Hey Alamo, 1. Yes, all the weight training is meant to be done in the gym. Thank you for the reply and yes I still have pain a little. One more question Can I keep playing while I do the program?? Hey, I was wondering which jump systems are best for me; I am a 14 year old who can touch the backboard on a good jump, and that too with only my fingertips. Can you recommend any programs for me?
Could i do both programs? Only consider Jump Manual once you start plateauing, as the weight training element in it tends to bust through it. Ive done a few programs in the past but not consistently. Im extremely quick always one of yeh quicker guys on the court. I have a 28 inch standing vertical and a 33 inch running off one foot. I went from a In a year. And in another 6 months I gained about another inches. Please help. Very impressive Fadel, sounds like strength is not an issue for you. What programs did you do so far?
Was one of them plyo-only or did you always mix in weight lifting? So to get from I did a plyos only and body weight strength workouts. After that started lifting legs mostly and played basketball I think I gained a few more inches got to about 30 flat. Stuck around 30 for a while due to an injury. After I got back into it I did bounce kit for 4 weeks which mixes evrything together.
But I mainly focused on deadlifts and squats with occasional plyos last summer which raised my vertical to about a which is skimming rim. Once again I got injured again which was a bummer however Im back into it again. I feel like strength has helped me a lot. But being a one foot jumper and with goal of I feel like I need to worry more about plyos and speed specific workouts so I cut out strength the last few weeks and just jumped non stop. I feel like It would be too sloppy doing that but what would be ur best advice??
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