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For every basketball player, a tremendous vertical job is an irreplaceable asset. With this skill, you can increase the number of blocks, steals, and rebounds of your team. For teams that have numerous players with great vertical jumps, it makes it easier for them to get dunks.
A team that consistently makes dunks will notice an increase in enthusiasm and confidence. Many people often wonder if there is a way to improve their vertical jump. You will be glad to know that through the right training techniques, this is possible.
The training program in this article is one of the few that you can perform in a small space and without any equipment. The minimum space requirement is 2 x 2 meters, so there shouldn’t be an issue.
Measuring Your Vertical Jump
The only way to be sure your vertical jump is improving is by being able to measure it. Knowing your initial vertical jump is the first step in working towards enhancing your jump. It will help you keep an eye on your progress as you follow the training program.
To measure your vertical jump, you can take the following steps:
- Get a pole or a wall whose top is beyond your reach when you jump.
- Stretch your hands upwards while standing next to the wall or pole.
- This initial position is your standing reach, and you should mark this position.
- Now, jump as high as possible and touch the pole or wall when you reach your peak.
- Determine the difference between your jumping reach and standing reach.
For this exercise, it is crucial you have a friend to help you. This friend is responsible for marking the correct spots, so there is no error. Also, you will need a permanent marker or chalk for marking, and a ladder.
You should know by now that the difference between the jumping reach and standing reach represents your vertical jump.
What You Need to Know About the Program
Warming Up
For every training program, warming up is crucial. For this program, you can perform a few minutes of warm-up by jumping rope. This will increase blood flow to the muscles are prepare the muscles for the strenuous physical activity to come.
Phases
There are several phases in the program to help you ease into it. As you progress through each phase, the workload increases. This is to ensure you keep improving your vertical jump as your muscles adapt to each phase.
Frequency
During the program, your weekly training will alternate between four times or three times every week. This is to give room for a rest day in-between each workout day. If you have four training days in a specific week, you will have three training days the next week.
At the end of the program, you will have 11 workouts per phase and 33 workouts overall. You must also have a week to rest after each phase for complete recovery.
Rest Intervals
In-between all sets, there is a one-minute set. An excellent way to track time is to make use of a stopwatch or your mobile phone.
Recording
At the end of your rest week after each phase, you should record your progress. You are waiting until the end of the week to give enough time to notice the improvements.
Exercises
The exercises you will be performing are easy to understand. However, you can go on YouTube to watch videos on how to perform them correctly. The exercises you will be performing during the program include the following:
4-Corners/Single Leg 4-Corners
In this exercise, you must visualize a square that measures about 20 inches on all sides. Your goal is to jump from one corner of the square to the next in a clockwise direction. One repetition is equal to four jumps around the square.
The single-leg involves using one leg to complete the exercise.
Jumping Rope
Everyone loves jumping rope. You can use a rope to replace a skipping rope if you don’t own one. Hold the rope open, and swing it around your body until you hit the swings for each rep. Consider purchasing a jump rope mat to reduce impact on your joints.
Tuck Jumps
To tuck jump, go into a convenient squatting position and jump as high as you can. While jumping, raise your knees towards your chest.
Lateral Jumps/Single Leg Lateral
This is an exercise in which you jump back-and-forth, sideways over a line or stick. One repetition is equal to one over and back movement. The single-leg lateral is the same exercise but with one leg.
Other exercises in the program include:
- Slow Motion Squats
- High reach jumps
- Toes raises
- Alternating lunge jumps
- Straight leg calf jumps
The Vertical Jump Program
Phase 1 (Weeks 1-3)
- Jumping Rope (2 minutes)
- Stretching
- Jumping Rope (2 minutes)
- Slow Motion Squats (3 sets of 10 reps)
- Lateral Jumps (3 sets of 20 reps)
- Alternating Jump Lunges (3 sets of 10 reps)
- Tuck Jumps (3 sets of 8 reps)
- Toe Raises (3 sets of 20 reps)
Week 4 is for rest
Phase 2 (Weeks 5-7)
- Jumping Rope (2 minutes)
- Stretching
- Jumping Rope (3 minutes)
- Slow Motion Squats (3 sets of 10 reps)
- 4-Corners (3 sets of 12 reps)
- Single-Leg Lateral Jumps (3 sets of 15 reps)
- Alternating Jump Lunges (3 sets of 15 reps)
- High Reach Jumps (3 sets of 8 reps)
- Straight-Leg Calf Jumps (3 sets of 30 reps)
Week 8 is for rest
Phase 3 (Weeks 9-11)
- Jumping Rope (2 minutes)
- Stretching
- Jumping Rope (4 minutes)
- Slow Motions Squats (3 sets of 10 reps)
- Single-Leg 4-Corners (3 sets of 10 reps)
- Single-Leg Lateral Jumps (3 sets of 20 reps)
- Alternating Jump Lunges (3 sets of 20 reps)
- Tuck Jumps (3 sets of 8 reps)
- Straight-Leg Calf Jumps (3 sets of 40 reps)
Week 12 is for Rest.
