(after kneeling jump you can also add jump to the up, forward or one leg side jump, or you can just do kneeling jump without enything else), Max height jump 4sets 4-5reps(variation examples: vertical jump, 1step, 3step). If that’s the case it might make sense to take a few days off to rest and give your body a chance to regain 100% strength and explosiveness. I am already able to dunk but its not consistent and I want to become better. If you have problems keeping a neutral spine when lifting the barbell from the ground, try to lift the weight from a slightly elevated position. Stand with your feet shoulder wide apart and hop continuously only using your ankles. You can see a time-lapse video of my result below: But I know that a lot of people can’t afford to pay for training programs like that and unfortunately, there are a lot of unscientific, outdated, (or just plain bad) programs out there. Land on midfoot with chest up and hips forward. Therefore, you should focus on dynamic stretching before your workouts. Make sure to get at least one day of rest between workouts. The muscle groups responsible for most of the force generated during a vertical jump are the quads and glutes. After the 5-10 minutes of general warm-up, you want to move to the specific warm-up. Take a week off to get some rest and then you can just do it again! Can you do this program in addition to doing your normal leg workout two days a week with squats and deadlifts. Upon landing, spend very little time on the ground, and jump as high as possible strait up. Week 4 introduces new exercises which should be more “painful” again , my legs feel great back ! If you don’t have access to a barbell you can do this exercise while holding a medicine ball in front of you or while wearing a weight-west. Hi – I have two questions… And the good news: everybody can improve their vertical jump with the right training! hmmm it would be very difficult for me .. Very difficult to tell as your vertical is already great, but 40 inches should be possible! But scientific research has also shown that long static stretching before a plyometric workout can actually hurt your results because you lose elasticity in your muscles and stability in your joints. A weak core is also often responsible for lower back pain or bad posture. The role of stretching is a bit contradictory. This vertical jump program is designed using plyometrics and bodyweight strength exercises, therefore, you don’t need access to a gym. A lot of athletes are obsessed with the amount of weight they are able to squat. And how can I do Backward Medicine Ball Throws in my house ? An example of a plyometric program to improve your vertical would be 3 sets of 10 drop jumps, 3 sets of 10 squat jumps and 3 sets of 10 countermovement jumps 2x a week. Your body is tired from the workouts and needs time to recover to get back to 100%. This is our own small volleyball jump training guide for people looking for how to jumper higher and increase their baseline volleyball performance. Start with your feet square and shoulder width apart. If you have trouble getting enough protein through your regular diet, it makes sense to add protein shakes. If you want to find out what to look for in great shoes for vertical jumping, check out my post about the best shoes for dunking. An 8-Week Training Program for a Higher Vertical Jump The Vertical Jump is a benchmark test to help determine athleticism and power. Hey Justin, stick to the 3 times a week. You should always listen to your body, otherwise, you are just begging for more severe injuries. 35 inches is already a pretty amazing vertical – great job! Upon landing, spend very little time on the ground, and jump as high as possible strait up. This program is directed towards beginner/intermediate athletes and the exercises are all suitable for kids of all ages. I built my own medicine ball by filling an old basketball with sand. It also makes sense to check your technique from time to time because subtle errors that crept in over the years can cost you valuable inches! Other than that, it’s really just a simple jump! Hold position for 2 seconds. Hey Jeff, I get asked this all the time and I don’t have a great answer. Hey Andy Every hop counts as a repetition and you can do this exercise staying in the same spot or moving slightly forward as shown in the video. Hey Berwyn. Two-foot jumping is often preferred by strong athletes with a build similar to football players. The following exercises will help you to strengthen your core: This is a great exercise for a muscle group that is underdeveloped in a lot of athletes – the glutes. Additional combined training program between sprint repetition and vertical jump in the same training session positively influence the jumping ability and the sprint ability of handball players. Is it really likely that I will reach the same level as them in 10, or maybe 20 or 30 weaks, with this program? Hey Coach I’m 6’1 I played basketball in high school and without training I used to be able to do simple dunk 1 and 2 hands but jumping 1 leg . If it’s too much just spread it out a little more and do one less workout per week. In this article, I am going to teach you the basics of modern vertical jump training, so you don’t have to waste your time doing a bazillion (completely ineffective) calf raises! It is therefore very important to be properly warmed-up before starting to perform high-intensity training. I wonder if it wouldnt be better to lose some weight before starting the program. A popular recommendation for athletes is to eat at least 1 gram of protein per pound of bodyweight. Also, make sure to have an experienced coach that can teach you proper form. Better check out a doctor and find out what’s causing this pain in the knees. On the other hand, the pull of earth’s gravity is strong and not a big fan of basketball players who want to defy the laws of physics. The hang clean is a simplified version of an Olympic lift and focuses on an explosive extension of the hips. Do you think I am able to increase? Lannd again in the same place in good position and stick the landing. or is it to much stress to my legs? Place your upper back against a bench or couch, bring your feet back so that the knee forms a 90-degree angle. Its technique is not as complicated as other Olympic weightlifting exercises, but it still makes sense to have a coach look at your execution in the beginning. Make sure to land on both feet simultaneously with your knees bent and try to stop any momentum immediately. Hey Andy, Try to hold this position for 4-5 seconds, lower your arms and legs and repeat the movement. Plyometric Training in Athletes to Increase Vertical Jump. what should my vert be after this program. 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