How to Jump Higher or Exercises to Jump Higher by Steve Wells

How to Jump Higher or Exercises to Jump Higher by Steve Wells


“First time I touched a backboard, I was 12. I touched the rim when I was 13, and when I was 14, I finally could dunk.” - Nate Robinson (2006 Slam Dunk Champion)

Ok, Nate can jump, that is clear - but don’t give up too soon, you can increase your vertical jump dramatically - if you do the right exercises.

In case you didn’t know - the skinny 5’10’’ guy called The Professor from the And1 streetball squad who is well known for his outstanding ball handling actually can dunk! And right, he is white! So if you’re able to touch the net right now, there is no doubt you can dunk soon!

If you are a beginner, it’s important to start slowly. Overstraining your legs at the beginning can have fatal effects for the future. So concentrate on working on your vertical only 2 times a week the first 2 months. You can use basic exercises like calf raises, squats and the jump rope. It all works, don’t worry. But don’t exaggerate! You can find some efficient exercises here: http://www.howtodunk.org

If your legs are strong enough, you can try the following workout:

it’s a 4 days a week, 1 hour a day workout:

Lat Raise: 3 sets, 10 reps, 20 lbs. Pec Deck: 3 sets, 10 reps, 80 lbs. Tricep Press: 3 sets, 10 reps, 80 lbs. Lat Pull: 3 sets, 10 reps, 130 lbs. Seated Row: 3 sets, 10 reps, 120 lbs. Bent Fly: 3 sets, 10 reps, 40 lbs. Curls: 3 sets, 10 reps, 20 lbs. Leg Curl: 3 sets, 10 reps, 100 lbs. Hack Squat: 3 sets, 10 reps, 300 lbs. Calf Raises: 3 sets, 10 reps, 100 lbs. Bench Press: 3 sets, 10 reps, 130 lbs.

Use less weight and more repetitions to avoid getting too bulky. If you want to get “bigger”, then go on heavier weights, lower reps. Actually it’s about trial and error, because you have to find out, which exercises work best for you.

You can also try some plyometrical exercises - extremely efficient exercises to improve your vertical jump. Plyometrics work the eccentric contraction of a muscle and then follow it quickly with a concentric contraction - that’s exactly what basketball players looking to improve their vertical need (most strengthening exercises work the concentric contraction of a muscle). But you can’t start with plyometrics! Prior to using such exercises 3 months of basic vertical training are a must. Why? Because plyometrics are very intense in nature. Such exercises should only be performed at limited times, for example for 2 months only (only 1-2 times/ week). You will find some excellent exercises at howtodunk.org

You can also combine the plyometrical exercises with the some weightlifting moves like push press and hang clean.

p.s.

A very important tip: Always warm up before the workout! Studies have also shown that warming up increases the speed of nerve impulses to muscles. The result: faster reaction times. This is one reason professional athletes spend more time warming up compared to many recreational athletes - they know it will prevent injuries and help them compete better.


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personal trainer