3 Tips On How To Jump Higher For Basketball

Want to learn how to jump higher for basketball? I’ll show you ways you can improve your vertical and start jumping higher than ever before. First off, let me guess. Do you want to jump higher so you can dunk? Or is it simply because you want to get better? We all have our own reasons we want to jump higher and I don’t blame you.

I always wanted to jump like Vince Carter, one of the best dunkers to ever play the game of basketball. I’ve tried so many different workouts but none of them worked. That was before I discovered the best vertical jump manual ever. It’s created by Jeffrey M. James, a well known professional coach that has helped hundreds like me start jumping higher.

Now I can grab the rim easily, dunk a few times a game, and is playing much better than I’ve ever played before. Today I’ll give you 3 tips on how you can start jumping higher and improving your vertical.

Vert Shock

1. Always Warm Up. After playing basketball for over 5+ years, I’ve come to learn that this is extremely important especially if you want/need to jump higher for basketball. Properly warming up will allow your muscles to work 100%, rather than 60-70% if you didn’t warm up. Warming up will also help reduce the chance you injure yourself or have a cramp which is also really important to try to avoid. Warming up allows me to jump 2-3 inches higher than not warming up pre-game. That’s a huge difference.

2. Jump Ropes. Jump ropes are a great way to warm up, but also really useful to train to improve your vertical and speed. However, you must jump rope intensely for it to have an effect. By intensely, I mean jumping as fast as you can. This will help you build muscle elasticity and quickness. Great rebounders always practice jump roping because it trains their body to jump back up as fast as possible after they land.

3. Sprinting. Have you ever noticed that those who can jump really high and have an incredibly high vertical are all also extremely fast? Of course, if you’re a really tall player, 6 foot 6 or above, you don’t need to jump that high to dunk but the story is different for the rest of us. Take a look at John Wall or Derrick Rose for example. They’re both point guards but they have incredible explosiveness and vertical. Both of them can run down the court past multiple defenders and just rise up for an easy dunk. They’re both also #1 draft picks. Do you see the importance of being able to jump really high and dunk now?

Well, I hope my first article with these 3 tips on how you can start jumping higher helped you. My writing might not be the best but I hope to help other basketball players just like myself. I remember how I REALLY wanted to learn how to dunk back then. Keep checking back on this site, I plan to write more articles with different strategies and approaches later.

For now, check out this post about the important shoes by Jeffrey M. James, the creator of the 50 Inch Vertical system that I used to help me start dunking and being more explosiveness.

How to Jump Higher in Basketball

If you want to become a good basketball player, you must surely increase your vertical jump in the basketball court. You have a better chance of grabbing rebounds if you are able to jump higher than the other players in the court. This will elevate higher toward the hoop or be blocking your opponents’ shots. The science is that vertical leap stems mainly from your calf muscles. So you have to strengthen these muscles to get the extra lift you need.

The main reason many people fail in their attempts to increase vertical jump is the wrong techniques they follow. When you search for the ways to increase vertical jump, you will be flooded with loads of information, among which a good percentage can be wrong. You may get confused as to which is right and which is wrong. This article will provide you with some tactics by which you can improve your vertical jump.

How to Jump Higher in Basketball?

1. Motor Learning

It is always good to practice jumping with the ball to get good jumping with the ball. Different types of athletes will jump using different loading strategies. It is good to use a jumping strategy utilizing a good amount of knee bend for mesomorphic athletes with more muscle and good weight room numbers. But lighter athletes mostly tend to operate on momentum. Their legs aren’t strong enough to rebound energy from deeply flexed positions. Athletes who don’t use much knee bend when they jump will suffer when jumping with a ball due to a reduced arm swing. Such people should refine their technique or use special and general strength methods such as squatting to improve jumping with a ball.

2. Posterior Chain Integrity and Strength

You have to be strong to jump with the ball. An athlete who tends to struggle must be able to transfer force well through their posterior chain in order to jump with the ball. It is because they will have to learn to handle a fast takeoff to negate not having much of an arm swing during the course of a jump. Deadlifts and cleans are very essential to maximize the general strength of the posterior chain. Squats will help an athlete jump with the ball because it will help them create force and stability through a deeper knee bend. Special strength can be quite useful to develop jumping with a ball.

3. Exercises and Training Considerations

An athlete can increase his/her vertical jump through some special exercises.

a) Competition exercise

Jumping with a ball can be improved by practicing jumping with a ball. It is also good to experiment various takeoff speeds and degrees of knee bend. The human body is pretty smart and will often figure out an efficient way of doing things for a simple motor task given enough practice.

b) Special Strength exercises

Jumping with a slightly weighted medicine ball in the 1-2 kg range for special strength in regards to jumping with a ball. You can use a vertical medicine ball throws with heavier med balls (3-5 kg) on the heavier end of special strength. The kettlebell swing is also another great special strength exercise for learning to jump well with a ball. You will gain a more powerful loading and elastic release of the posterior chain through kettle swing.

c) General Exercises

Knee bending mechanism of jumping is good to maximize the loading. Reactive isometric style squats work particularly well for improving this type of movement in athletes. Full catch cleans and snatches also tend to do the trick well.

Deadlifts are always going to teach an athlete to perform an effective and powerful hip hinge. It will allow greater force transmission through the legs with a ball in hand.

Jump Manual Review

Imagine if you could make one simple tweak in your daily exercise, and see an instant boost in your vertical jumping ?.

Or even better

What if there were a complete set of vertical jump program, which will help you to jump higher as you needed?

Lucky for you, that’s exactly what I’m going to share with you in this post:

It enables monster blocks and allows you to get rebounds. There are dozens of vertical jump training programs in the market.

Most of the programs promise you incredible increases to your vertical. But the question is what do they fulfill their promise.

Jump Manual Review

This article will review one of the famous vertical jump training programs, Jump Manual.

This article will find out if they deliver on their promise and help you to find out which one fits you best.

The Jump Manual

jump manual

Jump Manual is created by Jacob Hiller.

The program was released in 2008.

It has helped thousands of athletes to reach their dream of dunking.

Even after 10 years of its release, the program is still impressive.

Presentation

After entering the membership section of the Jump Manual, there will be an overview of all the information included in the program.

This overview will include a lot of information.

It comes from structured like a book with different chapters that explains warm routines, proper nutrition and the exercises of the jump training program.

You will understand how the Jump Manual works if you go through it once.

Not only that, you will gain a pretty good understanding of the science behind vertical jump training.

Most of the other programs just give you a list of the exercises to do.

But the Jump Manual will help you gain knowledge that will be helpful even when you are no longer doing this program.

Jump Manual Workouts

You can find a workout chart that consists of 14 days in the membership section of the Jump Manual. It tells you exactly what to do during each day.

Let us look at the exercises you will have to do in these 14 days.

  1. Plyometric Jump Training

There will be exercises like depth jumps or medicine ball throws. These are to work on your explosiveness.

It will also teach your body how to quickly mobilize a lot of muscle fibers for a quicker and more powerful vertical jump.

It will increase your vertical by teaching your central nervous system how to work more efficiently and effectively.

The plyometric workouts will be around 90 minutes including warm up and cool down.

  1. Lower Body Strength Training

This combines heavy weightlifting exercises like deadlifts and squats with more explosive movements like hang cleans. You can strengthen the muscles that you need during a vertical jump.

They will also become ready to use their strength in a quick and powerful fashion. You will need access to a gym with squat racks and heavy barbells for this workout.

If you use bodyweight alternatives instead of the gym, it will limit the effect of the workout quite a bit.

The lower body workout consists of seven different exercises of which you will be doing four sets. It will take 2 hours including warm up, cool down and getting to the gym.

  1. Core Body Workouts

This is a short workout that you can do at home. It consists of planks and other exercises that intend to stabilize your core and improve the transfer of energy during the vertical jump.

This is a quick workout that takes just 30 minutes.

  1. Stretch and Recover

Jump Manual provides you with a stretch & recovery routine that will help to improve your flexibility.

It will also improve muscular regeneration so that you will be back at 100% for the next workout.

The difficulty of the Exercises

You will find many exercises of this program as really challenging. You will have to rely on the correct technique to be executed safely.

You should find a trainer if you have never done heavy squats or deadlifts, to teach you proper technique.

You will hurt your knees or screw up your back if you don’t. Thus the Jump Manual is less beginner friendly when compared to its competitor Vert Shock.

But if you are an experienced weightlifter, this program will make use of your skill to produce an increase of strength in a short time.

The Difficulty of the Workout Schedule

You may get motivated with this program in the first few weeks. But it is very difficult to stick with it until the end.

You will have to take a lot of discipline to make it through 3 months of the Jump Manual because you will be doing some kind of workout every day.

So if you want to dunk with the help of the Jump Manual, you will have to do some hard work.

Results

Jump Manual guarantees an improvement of at least 10 inches to your vertical leap in just 12 weeks.

Your improvements might not be as extreme if you are already jumping 45 inches. But this program has completed 10 years in the market and it is widely sold.

From this, you can make out that it works.

For Whom?

All programs do not work equally for everyone. Different types of athletes need different types of training to maximize their potential for jumping high.

We can divide athletes into two groups when it comes to vertical jumping.

  1. Single Leg Jumpers

Single Leg Jumpers are usually thin and lanky. They have very quick and “bouncy” takeoffs, and also jump higher off of one foot.

  1. Two-Foot Jumpers

These people are often very strong and powerful. They do exceptionally well at squatting and deadlifting. The two-foot jumpers have a vertical jump that is a lot slower compared to single-leg jumpers.

They compensate for this lack of quickness by bending deeper and using their strength to their full advantage.

The Jump Manual relies a lot on heavy weightlifting. So it is a better fit for two-foot jumpers who might not be as quick but have legs that can produce a lot of power during the takeoff.

But the single-leg jumpers benefit from the improved strength. But Vert Shock will be a better choice for them because focuses more on advanced plyometrics and quickness.

Pros

This Program will help you increase your vertical jump up to 10″-15″. It will also teach you a lot about vertical jump training.

The Jump Manual is a comprehensive training program includes a nutrition plan. It is especially great for slower two-feet “force jumpers”.

The exercises are incredibly varied and there are many exercises which take advantage of weights. There is an emphasis on weight training even though there are non-weighted alternative exercises.

The Jump Manual has a more relaxed pacing. But the course duration is one month longer than Vert Shock.

It includes a lot of stretching and traditional strength training exercises like deadlifts and hangs cleans, which is not available in other programs.

Jump Manual is the perfect choice for those who are more prone to injuries.

Cons

The program has many weightlifting exercises which are not meant for beginners. The videos of this program are very outdated and of low quality.

The website of the Jump Manual is also very outdated. It also has many exercises aren’t particularly important for your jump.

There is so much content in the program just to make the program big.

The core workouts of this program involve weighted exercises which are not possible without an equipment.

It is not easy for those people who cannot go to the gym 4-5 times a week.

Price

The Jump Manual costs $97. If you are a Vertical Jump Development Reader, you can save up to $32.

>> Buy Jump Manual <<

Vert Shock Review – The TRUTH Will SHOCK You!

Vert Shock Review Review – The TRUTH Will SHOCK You!

Everybody sports person will have the wish to become a great dunker. You may have tried many tutorials that are available on youtube to improve your vertical jump. Have you heard about Vert Shock?

This is the answer to your vertical jump questions. You can increase your jump a 9-15+ inch with this training program.

This is a one-time purchase. There are NO monthly payments or hidden fees. “Don’t wait for shipping! Instantly download your copy after payment.”

Buy Vert Shock Now !!

You may under 6 feet or an un-athlete and still want to dunk. But don’t leave your hope.

There are some other ways through which you can reach your goal.

This article will give you the exact review of this training program covering all its aspects.

So let us begin.

What is Vert Shock?

Vert Shock

This is one of the famous training manuals for people who would like to increase 9 to 15 inches to their vertical jump within 8 weeks.

For those who have a confusion on vertical jump, is the difference between the highest point you are able to touch from a standing jump and the height you can touch from a standing position.

This has to be done without taking any steps before jumping.

This is to prevent the individual from converting some of the developed energy in the taken step into the upward lift generated by the force of propulsion.

A vertical jump of at least 40 inches can be regarded as outstanding.

The training Manual of Vert Shock program reveals the techniques for this.

 

Vert Shock: For Whom?

 

It is true that many basketball players have benefited from this training program.

But you should not misunderstand that Vert Shock is only for basketball players.

Baseball players, high jumpers, volleyball players, martial artists, football players, and sprinters can benefit from this training program.

This program teaches you how to be in the range of what is regarded as a good jump.

Vert Shock, The Three Phases

As mentioned earlier, Vert Shock is an 8-week program which is split into three phases namely pre-shock, shock, and post-shock.

There is a function for each phase to increase your vertical jump.

Let us have a detailed look at each of these three phases.

  1. Pre Shock

This phase is just for a week. It is to prepare you for the shock phase, which is the key phase of the program lasting for 6 weeks.

You will be trained using several exercises in the pre-shock phase.

The Pre shock phase prepares you and your muscles to adjust yourself to the next phase of the workout.

This phase can also be called as a preparation phase.

But there are many people who report that they have gained enhancement on the vertical jump about 3-5 inch during this phase.

  1. Shock

You will be given more intensive exercise during the shock phase. In order to train for maximum result, your body will constantly be under pressure during this phase.

You will have to do a workout for 4 to 5 days a week with strict exercise in the shock phase.  

These exercises are to strengthen and activate the fast-twitch muscle fibers on your body.

This will help you to speed up your program to get maximum movement when doing the vertical jump.

Adam Folker and Justin have made some instructions for this phase that you have to without choosing what program you will follow or not.

If you want a maximum result, you must follow the instruction to do all the exercises.

If you don’t, you will not get the result you wish. You will increase your vertical jump at least 7 – 9 inch in this phase.

  1. Post Shock

Post-shock is the last phase of this program which aims to maximize the result from the previous phases.

It is also a recovery phase for your body after doing the previous phase.

You will get increased on your vertical jump on the first two phases.

In this phase, you only will do recovery and strengthen.

You can see the results of the previous phases in this phase.

Things You Will Learn From Vert Shock

  1. Fast Twitch Muscle Fibers

Through this program, you will learn how and why fast-twitch muscle fibers important for vertical jump through this program.

Fibers can be used in generating energy from both aerobic and anaerobic metabolism.

So you can say that they are a combination of Type I and Type II muscle fibers. You can produce powerful and quick bursts of speed through them.

This program will also teach you the secrets of the muscle fiber.

They have the highest contraction (rapid firing) rate of all the types of muscle fibers in the body.

You can take the advantage of it to improve your vert shock.

Vert Shock

  1. The Secrets of Vertical Jump

This program teaches you what vertical jumps are all about.

People do not have knowledge of certain things which are needed for good heights in jumping, which is the reason they fail in vertical jumping.

Most people think that the vert shock measurement displays your ability to elevate off the ground from a run-up. But this is not true.

You will have to follow the rules to reach your goals and to prevent inflating your vertical jumps.

  1. Muscle Fibers

If you want to know how to always get explosive performance out of your muscle fibers, this is the right guide.

This program teaches you what these fibers are and how you can take advantage of them.

You will learn the difference between the slow twitch muscle fibers and the fast twitch muscle fibers.

It will also teach you about the one you really need out of the two for your vertical jumping.

The slow twitch muscle fibers slowly contract whereas the fast twitch ones contract quickly.

The guide also reveals how do these affect your vert shock performance.

  1. The Central Nervous System

We all know that the central nervous system consists of the brain and spinal cord and that it is what coordinates and influences the activity of each of the different parts of the body.

Here what you should understand is how does this affect vertical jumping.

You will learn the various methods for producing explosive power through the central nervous system through this program.

It will make you understand how your force output can be increased and then increase the distance over which that force is applied.

Thus you will learn to keep time and force constant.

In these two factors, the central nervous system plays an important role.

  1. Exercises

This program has many exercises.

But you should know which of them really strengthens important muscle fibers to have a higher vertical jump.

Many people do not know this. All these details are revealed in the vertical jump training guide.

You will have many doubts on exercises like are deadlifts good exercises, how often should you use them in jumping, what are the alternatives that should be considered for better jumping, can deadlifts replace squats etc.

You will get the answers to all these questions from this program.

  1. Warm-up Techniques

Most of the people do not know the warm-up techniques for good vertical jumping.

You may not know what is the effectiveness of submaximal jump warm-up, stretching warm-up, weighted jump warm-up, and no warm-up.

Neither you may know which of these is likely to produce the greatest results in vertical jumping.

You will get answers to all these questions through Vert Shock Jump Training Program.

  1. Force Output

You may want to know about the ways to increase your force output in vert shock regardless of the sport you play.

It is very important to use of arm swings and counter-movements of the legs before you take off because they greatly increase the center of the mass rise of the body.

You must know how you can use these.

You must also know what role do the knees play in improving jump height by at least 12% and how you can increase height by at least 10% through your arms.

All these things are revealed in Vert Shock Vertical Jump Training.

  1. Muscle Imbalance

This is the front-to-back differences in muscle strength and length. These are often responsible for most musculoskeletal pain syndromes.

It could be dangerous to health and affect the vertical jumping.

The ways through which muscular imbalances can be fixed are revealed through Vert Shock Vertical Jump Training.

It will teach you how to get maximum power, speed, and strength in jumping.

My Opinion about Vert Shock Pros and Cons

Pros of Vert Shock

The Vert Shock Vertical Jump Training is very well put together.

There is a 10-minute introduction as soon as you purchase a membership, which prepares you for the tough weeks ahead.

There are no tons of irrelevant materials in this program.

You can print out your worksheets, watch the tutorial videos and get cracking.

There will be a lot of jump in this program.

You will be performing 3684 jumps over 8 weeks if you follow the program 100%.

Thus there will be an average of over twice as many actual jumps than any other jump program per day.

Cons of Vert Shock

There are no much cons for this program.

Some small details like the fact you can’t download the videos for offline viewing may annoy you.

Also, the program has some ‘unlockable’ content that needs to be paid for.

Price of Vert Shock

The Vert Shock program is available at a cost of $67.

Also, there is a 60-day money back guarantee for this program.

So if the program did not work for you, you can get your money back.

If you are a Vertical Jump Development reader you will get an off of 50%.

Buy Vert Shock Now !!

Tips to Improve Vertical Jumps

Tips to Improve Vertical Jumps

If you are into sports like tennis, volleyball, or track events such as the high jump, you will want to jump higher. Studies prove that you can improve your vertical jump by proper training. If you want a good vertical jump, you must do proper strength and power training.

Power and Strength Exercises

Slow and controlled movements like squats, lunges, and weighted step-ups are included in strength exercises. More explosive and quick movements are essential for power exercises. It should have something like those needed for plyometrics and power cleans. Explosive bounding, hopping and jumping drills comes as plyometrics. It blends strength and speed. When you practice maximum vertical jump, you will improve your vertical jump.

You can improve your vertical jump in many ways. Most effective exercises among them are plyometrics. Plyometrics should go along with exercises that build both strength and power. Let us look one by one in detail.

  1. Plyometrics

Hops jumps and bounding movements are the most common plyometric exercises. Jumping off a box and rebounding off the floor and onto another higher box is one of the most popular plyometric exercises. You can benefit your practice for jumping through box jumps.

  1. Full Squats

You can build both strength and power through this barbell exercise. This is one of the best total body exercises you can do.

Medicine ball pistol squat

  1. Weighted / Dynamic Step-ups

One of the exercises that you can do almost anywhere is the step-up, which is a great all-around exercise. It will build strength in your quadriceps and you can also use it as part of a cardio workout. This exercise is less prone to injuries.

  1. Overhead Walking Lunges

You can build power, strength, and speed in your legs through this exercise. It will also improve core strength during movement. You need only a weight and room to walk for doing this exercise.

  1. Single-leg Squats

This is an exercise you can do anywhere, that too without any equipment. Your hips, hamstrings, quadriceps, gluteus maximus. and calves will be improved by single-leg squats. It also strengthens your core and helping flexibility.

  1. Sprints

You can use these short bouts of intense exercise to build muscle and performance. This exercise uses more muscles at the same time as compared to weightlifting.

  1. Agility Drills

You can improve coordination, speed, power, and specific sports skills with the help of Agility drills. Jumping is included in most of them.

  1. Stair Running

You can build speed, power, and cardiovascular fitness with this high-intensity workout. Stair running targets the glutes, quads, and calves.

Basic weight training exercise using slow and controlled movements will help you to build strength and faster dynamic movements will build power. To create power, you will also have to improve the speed of movement. Explosive and quick exercises will help you in doing this.

Specific plyometric drills can also be added. You can build both power and speed with them. Explosive bounding, hopping and jumping exercises are generally included in plyometric drills.

Exercises to Dunk

Exercises to Dunk

It is very important for basketball players to jump higher because they can get closer to the rim when they shoot and even dunk at times.

This will increase a player’s shooting percentage. The explosive force that their legs can produce decides how high a basketball player can jump.

So you must perform plyometrics to train your lower body power. For this, you should do exercises that involve high speed, explosive movements.

Jump Squats

You can start by performing jump squats with your body weight only. You have to place your feet hip-width apart and lower down into a full squat until your knees are bent to about 90 degrees.

Your fingers have to be interlocked and place your hands behind your head or hold a basketball with both hands at your chest. Extend your hips and knees immediately to rise up into a maximum-height jump.

Raise the ball over your head with arms extended, if you are holding one. You must land softly and then immediately lower back down into a squat.

Do the next repetition. Two sets of 10 back-to-back jumps have to be completed.

Rim Jumps

For this, you will have to stand underneath the basketball rim with a basketball held over your head. Your feet have to be positioned shoulder-width apart.

You guys usually think how to jump higher in the basketball. Now, you must bend your knees slightly and then promptly explode into a maximum-height jump. Tap the rim above your head with the ball, if you can. Take off again into the next repetition immediately once you land.

You have to be set atop the box and in the proper position before performing the next depth jump. Two sets of five repetitions have to be performed.

Low Post Jumps with Medicine Balls

You need a partner and a medicine ball for low post jump. You will have to stand on the lower block of the key as if you were posting up your defender with your partner set at the wing position with the medicine ball.

Have your partner throw you a chest pass once you are ready. You have to jump forward to catch the ball with your elbows out. Now, you must pivot down the key and rise up into a maximum jump.

You have to touch the rim with the medicine ball. Make sure to land softly and then pass the medicine ball back to your partner and set yourself for the next repetition.

Two sets of 10 have to be completed with the first set done with you pivoting down the key and the second set with you pivoting up the key.

Doing these exercises will help you to dunk easily. This will be highly beneficial for you if you are an athlete, especially, a basketball player.

You will be able to jump higher and gain hands over the other players with your capacity to jump higher. then other players.

If you are serious about your vertical jump, i request you to enrol in any of the following programs

1 . Jump Manual Review

2. Vert Shock Review

You will able to jump inches higher if you practice these exercises on a regular basis. These exercises will be surely helpful for you.