Weight Training
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Here's is a program that anyone can follow to increase your vertical leap. Do this program 3 to 4 times a week.
- Warm-up.
- Stretch.
- Squat Jumps. Squat to a 1/4 squat positions then burst into the air as high as possible then repeat as fast as possible. Do 2 sets of as many as possible.
- Calf Raises/Mini Hops. Do 2 sets of calf raises for each leg on a platform. Stand on an elevated platform (i.e. stairs) with one leg and with your heels hanging off the edge of the platform, raise yourself using only your calf muscle. do as many reps as you can then go and do the same w/ your other leg. do two sets per leg. After you do each set for each leg, do 50 mini hops by going on your tippy toes and hop quickly only 1/2 to 1 inch. Do two sets of as many as possible.
- Lunge Jumps. Go into a lunge where your front leg is at a 90 degree angle and burst into the air as high as possible using only the front leg and land on the other leg and do the same w/ that leg.
- Toe Hops. Go onto your tippy toes and jump as high as possible without bending your knees (a slight bend may occur) and as soon as you hit the ground thrust yourself back up. Do two sets.
- Mini Hops .(Previously described) Do 1 set of 100 then increase 50 reps each week.
Here is a fun thing that you can do that will drastically increase your vertical leap. Find an adjustable hoop and adjust it to a height that you can barely dunk a regulation basketball on. Repeatedly dunk on that hoop until it becomes too easy. Then increase the height of that hoop and so on and so on.
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To train the fast twitch muscle fibers of the legs and calves, it is best to use a high weight, low rep method. Plyometrics and other explosive exercises also are key to improving your leaping ability. Don't do low weight and train to failure. You will loose your ups!
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I would tend to disagree with some of response #1's reply. I believe that it's all about high reps and training until you can't quite walk out of the gym. Sorry man, but I'll dunk over you any day. I really like the article's way of working on your leap. It definitely works, as I can attest to it--44" vertical a year after not being able to touch the rim without a trampoline.
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Yeah right. A 44" vertical leap in 1 year and you could not touch the rim before. What are you 4' 6" tall? Get real.
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This is a question to the person in response #2: Which routine did you use? The hoop one, or the one with the different exercises? And also, what was your vertical before you started training with this routine?
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I'm agreeing with what he's saying. I used to be able to dunk a basketball last year, and that's when I did a lot of plyometrics. Over the summer, I've been doing a lot of strength training for track and can sometimes get lucky and grab the rim. I'm telling you that low weight and high reps is the way to go.
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I just wanted to agree that getting a rim put up that you can barely dunk on and moving it up as your vertical increases works extremely well. The main reason is that it is fun, and anything that stimulates your brain keeps you working longer and harder. This is all I have ever done (no plyometrics) and I'm 5"7 and can dunk with ease. The last thing I wanted to note is that you should be careful even with spring loaded rims (unless you're rich) because I've broken every one I've ever put up.
Happy jammin,
Tim
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| I'm only 4' 8" and my leaping ability has increased dramatically by doing the Dr. Konglee method of intense vertical leap training. Stretch your lower leg and calves for a good 5 to 10 minutes. Add weights to your ankles (5 or 10 lbs.) and walk or run up the stairs on your tippy toes until your calves burn. Then, rotate your feet for about a minute each foot. Next, do explosive jumps. Hold on to another 5 to 10 lbs weights and jump up and down until you feel the burn. Then squat jump and lung jump. After that, I want you to stand on your tippy toes for as long as you can with one leg up (this will build coordination and balance). Switch to the other leg (hold on to more weight in your hand if you prefer).
Remember, your calves and feet need to be nurtured too, so try soaking them in hot or warm water to loosen them up. If you do this four times a week in the mornings, your vertical leap should in increase.
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As much advice as there is out there on training your vertical, I wouldn't get too excited. No matter what anyone says, vertical jump is based mostly on genetics. As sad as that is, it's true. I'm a volleyball player who jumps about 38"-40" and I would have to say that the best thing you can do is to train for stamina. That's great that I can jump high, but if I can only do it for two sets, what good does it do me in the long run. The key is that no matter how high you jump, being able to do it when it comes down to the wire is what counts.
So don't be disappointed if you do a program and don't gain 15" like they all say. I'm sure it's possible to gain a few good inches, but don't expect to fly. Your coach will be just as impressed if you can keep jumping a modest 24" right to the end of the game.
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