Figuring out how to increase your vertical jump can be a huge challenge, whether it be for sports or you just want to obtain it as a personal achievement.
In this article, we will be discussing 11 different ways on how to jump higher and also discuss various vertical jump training techniques that will allow you to add 10 inches to your vertical jump in just 8 weeks!
I know that it may seem impossible when you see these freak-of-nature professional athletes jumping 40 inches being able to put their whole arm into the basket, but don’t worry…
Training your vertical jump to get to that level is definitely an achievable task as long as you train properly and stay diligent.
These 11 tips will be things that you should take into consideration and incorporate into your daily routine to be able to reach this goal in 8 weeks’ time.
So here we go!
1) Establish Your Goal.
Before starting, you should establish your goal. This goal should be challenging, but at the same time realistic.
First, start off by thinking about how much you want to increase your vertical jump by.
Set a goal based off of your own life as well as the circumstances around you.
For instance, are you a recreational-level athlete that works a busy full-time job or are you someone who is doing this with a lot of dedication?
How much time are you willing to dedicate into reaching this goal?
So with all of these questions in mind, a specific goal should be set.
For example, if you are someone that has very little free time and can only work out a couple of times a week, maybe increasing your vertical by 10 inches within the 8-weeks’ timeframe is not an achievable objective. Maybe a 5-inch increase would be more suitable.
It is very important beforehand to determine how much you can dedicate into working towards this goal, as well as understanding the objective that is suitable for yourself.
On the other hand, if you are someone who is able and willing to put in an hour of work into this at least 4 to 5 times a day, 10 inches in 8 weeks is most likely a reasonable goal.
Doing this will prevent you from becoming disappointed if you are not able to reach this goal, and will also help in keeping yourself accountable if you did not actually dedicate the time and effort in the first place.
A good tip is to set a schedule beforehand and free up some time to work on your vertical jump.
2) Wear Proper Apparel.
I know this might sound quite basic, but it is an important tip.
Wear shoes that are safe for jumping, working out, and provide enough support .
Make sure that your shoes fit as well as possible, because a bad fitting shoe can negatively affect your vertical jump performance.
A good recommendation would be to wear your tightly fitting basketball shoes when working out.
Another recommendation is to wear clothes that are not restrictive, especially your pants.
Increasing your vertical jump with a proper technique requires a lot of flexibility within your legs, so having comfortable clothing can have a big positive impact.
3) Do a Proper Warm-Up.
Many professional vertical jump trainers and programs highly recommend a proper warm up before workouts.
This is because vertical jump training exercises require each repetition to be done at 100% effort at a high intensity.
Completing a warm-up will allow your body to complete those repetitions to the best of your ability which will lead to a much more effective workout.
It will also prevent injuries from happening. Vertical jump training requires a lot of tedious exercises and has a high risk of injury if the body is not ready.
If you don’t believe me, test it out yourself.
Next time you go to a gym or a basketball court, jump as high as you can right before you start any warm up exercises or a workout.
Then, try to jump as high as you can after doing a full body warm up and compare how high you got on both attempts.
I assure you, you will jump much higher after you have done the warm-up.
Some great warm-ups for vertical jump training are mostly dynamic warm-up exercises.
This can be things such as a few sets of high-knees, shuffling through pylons, and light tuck jumps.
A great dynamic exercises to warm up your body is to do jump ropes for about 5-10 minutes.
If you don’t have a jump rope, several sets of jumping jacks can also do the trick too!
When you choose warm-up exercises to do, keep in mind the main muscle groups that you are trying to warm up.
Muscles such as your calves, hamstrings, glutes, and core will all be important for your vertical jump so try to focus on those!
4) Improve Your Flexibility.
This is very important.
I have spoken about this in one of my other articles, but this is something that is extremely important to note every time.
Vertical training exercises are extremely exhausting to your muscles as they are done with a lot of intensity.
Similar to dynamic warm-ups, stretching before you do these exercises will give your body more mobility before your workout which can lead to a more effective training session.
It will also prevent you from injuring your body, which is very possible when doing explosive exercises which are often the case for vertical programs.
Stretching after your workout will improve blood flow within your body which can lead to quicker muscle regeneration, as well as keeping your body as loose as possible.
Think about it.
Let’s say that you’ve played a basketball game and tried very hard.
You’ll most likely be sore the next day from so much intense running and changing of direction.
Stretching your muscles right after your game will prevent this, and will also prevent you from pulling a muscle and increase mobility as your body regenerates.
5) Strengthen Your Core.
A key muscle when jumping is your core.
It is very important to focus on core training when improving your vertical, as it is a big source of power that your body needs when pushing off of the ground.
Training your abs is really beneficial to many things that surround your athletic performance.
For instance it will not only improve your overall strength, but yopu will develop a much better center of gravity.
This is a really key factor with sports, which is why many high level professional athletes train their core on a regular basis.
6) Strengthen Your Legs.
One other important muscle group to focus your training on are your legs.
Vertical jump relies heavily upon your ability to push off of the ground using your leg power, against the force of gravity.
Training your legs using weights can be extremely beneficial for the explosiveness you need in order to do this.
You don’t need your legs to be squatting an extremely heavy amount of weight, but having at least a solid foundation will really help you.
Try to make the strength target somewhere in the range of 5-10 repetitions squatting a weight that is equal to your own body weight.
Once this is fairly easy to do, I think that you are in a good place with regards to the strength of your legs.
7) Incorporate Plyometric Body-Weight Exercises.
Body-weight exercises for vertical jumping, otherwise known as plyometrics, will quickly develop your fast-twitch muscle fibers.
A good vertical jump comes from having strong fast-twitch muscles which are primarily developed through “explosive” exercises.
Plyometric exercises can vary.
Some good examples are box jumps, depth jumps, or tuck jumps.
These will all train your explosiveness over time.
Think about professional runners.
A 100-meter sprinter has extremely well-developed fast twitch muscles which is why they are able to explode from the ground and reach a high top speed in such a short amount of time.
Compare this to a marathon runner who has very good slow-twitch muscles, which help when it comes to muscle endurance.
Vertical jumps are developed through fast-twitch, which are mainly developed through strength training in particular muscles groups as well as plyometric exercises.
8) Improve Your Technique.
Your jumping technique is something that can by itself add a couple of inches to your vertical.
This is why many volleyball players have higher vertical jumps on average than basketball players do. They focus on their jumping technique over and over again which allows them to execute each jump with the correct balance and momentum.
Focus on improving your footwork first.
Your run-up into your jump should be practiced many times and the steps into your jump should be in an organized and sequential order.
Another thing to think about is what type of jumper you are.
If you are a one-footed jumper, your footwork will be different than a two-footed jumper.
Make sure to also stay linear in your run-up, as well as keeping your speed at a reasonable and consistent level before your jump.
Your run-up is a source of momentum for your body before your spring up, so keeping a good speed is very important.
Lastly, use your arms when you jump.
This is the tip of the iceberg, momentum gaining technique that will allow your body to extend as high as possible.
Your arm swing will allow you to gain that extra push before you finally take off into the air.
9) Make Sure to Eat Right.
Eating is an important factor in seeing progress.
Having the right nutrients such as a decent amount of carbohydrates and protein will provide you with enough energy to perform your best possible vertical jump.
Nutrition is also important in muscle recovery.
Remember, vertical jump training is focused on a lot of explosiveness which is derived from building the right muscles over time.
Providing your body with enough nutrients so that your body can recover quickly will resulting in faster progress and less risk of injury.
10) Track Your Progress.
A great method to keep yourself on track of your progress is to use a log.
Seeing progress in your vertical jump after days and weeks of doing the exercises will help you to stay on track as well as give you a sense of motivation.
If you do not seem to have any significant progress in your vertical jump, just make sure to keep working and refer to your workout schedule to see what tweaks you can make.
A way you can measure your progress is to use a benchmark.
For example, before you start the workout program that you have chosen, jump and try to touch the highest possible part of the backboard.
After a week of your workout, try to touch the highest part again and see if this time you get higher!
Do this every week until you can touch the rim, touch higher than the rim, and then finally grab the rim with both hands.
If you have a measuring tape, this would be the most accurate method of measuring your vertical jump, and compare after a week of completing your workout routines.
I would suggest measuring this every week. Doing this more often might cause you to become impatient, while waiting a whole week will definitely show you at least a little bit of progress each time you measure.
11) Establish a Consistent Routine.
Consistency and diligence are the key to progression.
As your progress, maybe you should set certain times, day, and place where you can complete your workout routine.
Let me give you another example.
If you do these workouts twice a week for 4 months, you will see much slower and smaller progress than compared to if you consistently completed them 5 times a week for 2 months.
Giving your body a consistent workout routine will shock your body into developing those muscles so that you are able to complete them more often and effectively.
To see the best results, you need to put everything into practice on a consistent basis so that it becomes second-nature to you.
Well, that is it guys.
I hope you guys had a fun read because I certainly had a great time sharing these tips with you guys!
Stay on top of these 11 ways to increase your vertical, and you will see a 10-inch increase in no time.
If you have any questions, make sure to email me using my Contacts page.
Once again, signing out!
Best of luck,