How to Increase Your Vertical Jump Height 🏀

How to Increase Your Vertical Jump Height 🏀

If you’re 6 ft and above and you’re not dunking yet then you need to follow these steps!
If you’re under 6 ft, it might take a bit longer, but this can help you as long as you stick with it.

1. Max Effort Vertical Jump: Dedicate 1-2 days a week to practicing your vertical jump with low to high rim dunk attempts. Aim for 10-20 quality jumps, resting adequately after every 4-5 attempts.

2. Double and Single Leg Plyometrics: Enhance your explosive power and elasticity with plyometric exercises 2-3 times a week. Perform these after your dunk attempts. Choose 1-3 exercises and complete 3-4 sets of 3-10 reps, adjusting the reps based on the intensity (higher intensity = fewer reps).

3. Lower Body Strength Work: Focus on building strength in your lower body with exercises like back squats, trap bar deadlifts, and split squats. Select 2-4 exercises and aim to progressively increase the weight each week.

For example, start with 3x8 in week 1, move to 4x6 in week 2, and 5x4 in week 3. Don’t forget to include a deload week after every 3-4 weeks.

4. Back Strength: Your arm swing plays a crucial role in generating momentum for your vertical jump. Strengthen your back will improve your arm swing and boost your jump height.

5. Rotational Power: This is often overlooked, there’s a rotational component when it comes to performing a dunk/approach jump. Incorporating rotational power exercises can indirectly increase your vertical jump.

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How to Increase Your Vertical Jump Height 🏀

If you’re 6 ft and above and you’re not dunking yet then you need to follow these steps!
If you’re under 6 ft, it might take a bit longer, but this can help you as long as you stick with it.

1. Max Effort Vertical Jump: Dedicate 1-2 days a week to practicing your vertical jump with low to high rim dunk attempts. Aim for 10-20 quality jumps, resting adequately after every 4-5 attempts.

2. Double and Single Leg Plyometrics: Enhance your explosive power and elasticity with plyometric exercises 2-3 times a week. Perform these after your dunk attempts. Choose 1-3 exercises and complete 3-4 sets of 3-10 reps, adjusting the reps based on the intensity (higher intensity = fewer reps).

3. Lower Body Strength Work: Focus on building strength in your lower body with exercises like back squats, trap bar deadlifts, and split squats. Select 2-4 exercises and aim to progressively increase the weight each week.

For example, start with 3x8 in week 1, move to 4x6 in week 2, and 5x4 in week 3. Don’t forget to include a deload week after every 3-4 weeks.

4. Back Strength: Your arm swing plays a crucial role in generating momentum for your vertical jump. Strengthen your back will improve your arm swing and boost your jump height.

5. Rotational Power: This is often overlooked, there’s a rotational component when it comes to performing a dunk/approach jump. Incorporating rotational power exercises can indirectly increase your vertical jump.

☑️ share and save | follow for more training tips!

[jman]

I do all of these except for back strength. Can you tell me how it would help?