Vert Shock

Top Vertical Jump Program

5 Best Exercises to Increase your Vertical Jump – Jump Higher and Learn How to Dunk

By

5 Important Exercises to Jump Higher

Want to improve your vertical jump now? Do these 5 exercises and you will add inches to your vertical in weeks, guaranteed! Follow this vertical jump training program and you will be jumping higher and learning how to dunk before you know it.

Exercise 1: Squat

You need to Squat to jump high and dunk

The Squat is the #1 best exercise to improve vertical jump. No other exercise will target your legs and lower back like a nice deep squat.how to dunk a basketball

You need to squat at least 1.5x your bodyweight. This is an absolute minimum. You should really be squatting more in the 2x bodyweight range before moving on to the last 2 exercises. I’m not talking leg press or quarter squats either. I’m talking about nice deep proper squats.

This will give you the starting strength needed, not just for vertical jump training, but also to be a solid athlete. Squatting will also help prevent injury when you play basketball and do plyometrics.

Squat 3x a week doing 3 sets of 5 reps. Do this until you can squat 1.5-2x your bodyweight with good form.

Exercise 2: Deadlift

Develop Maximum Raw Strength with this Full Body Exercise

Deadlift will make you super strong. This full body exercise will give you the power and force to jump higher and dunk.

The muscles used in the deadlift are hamstrings, glutes, lower back and hips. The muscles used when you vertical jump are hamstrings, quads, glutes, lower back, and hips. This is why deadlift is important for a vertical jump.

Deadlift 2-3x a week with 1 set of 5 reps. Work up to 2x bodyweight and you’re body will be ready to jump higher.

Exercise 3: Power Clean

Throw the weight on your shoulders and jump higher.

As with most Olympic lifts, the power clean is all about speed. So is the vertical jump. Jump faster and you will jump higher. Try it. Bend down into a deep squat, pause and jump. Now drop down and jump and fast as you can. Notice the difference?

Power clean is widely used in athletic training. You think Olympic weight lifters have 40″+ verticals on accident? How about professional football players? Power clean is one of the core lifts for these sports. Did you know pro football players consistently have higher verticals than pro basketball players?

Power clean 2x a week going with 5 sets of 3 reps. Work up to your bodyweight and watch your vertical jump soar.

Exercise 4: Depth Jumps

Reactive/Eccentric Plyometric Training

Once you’re squatting 1.5x your bodyweight, you’re ready for the next phase in your vertical jump training. This is plyometrics. Plyometrics require a certain base strength to not get injured. You won’t be jumping very high if you can stand up without pain!

A depth jump is where you start on a box or bench or something elevated, step off and jump as high as you can with minimum time on the ground. Start with a 12″ box and do 3 sets of 6 jumps. Make sure you take a few minutes rest in between sets. Even if you’re not tired after you’re done, trust us, stop and rest. You could injure yourself.

Do these 2x a week and no more. Work up in height, but please, don’t start higher than 12″.

Exercise 5: Jumping

Jump as high as you can!

Yep, that’s right. Jumping as high as you can is a great way to improve vertical jump. Go ahead and try to touch the net. If you can do that, try aiming for the rim. Got that? Ok, see if you can dunk a tennis ball. Volleyball? You’re well on your way to dunking a basketball!

Nothing helps you learn to jump higher that jumping. Once your vertical jump takes off, dunking a basketball is still not easy. It takes some skill and practice to be able to run up to the basket holding a basketball, jump without dropping it, and getting the ball through the rim.

Jump as high as you can 2-3 times a week. Give it 15-20 tries each day and appreciate the results that come with your hard work.

Josh
Latest posts by Josh (see all)