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Jump higher basketball - Simple exercises and Tips to Increase Vertical Leap

Updated on July 28, 2009
hey is that flubber on his shoes
hey is that flubber on his shoes

I’ve been playing basketball for around 10 years now and there’s one thing everyone wants to do better and that’s to jump higher and dunk over someone. Nothing better than going for that fast break and dunking it or getting that sweet alleyoop. I’m a relatively short guy but I will give you some tips on what I did to increase my vertical leap from when I could only just touch the backboard, I can now get a full hand over the top of the basket, just working on my hand strength now to palm the ball no point if u can get above the rim but loose the ball in mid air.   

Tip 1# Jumping is a whole body movement Everyone believes the key to jump higher is to have good leg strength and explosiveness its true this is needed but its not the only thing. You need a good strong upper body to help you swing up and reach for that damn basket. So remember train that whole body. 

Tip 2 # Train for Explosiveness  The key to getting that ring is to make those fast twitch muscle fibers shoot off in an explosive manner. You will get nowhere training for slow jumps when you are practicing your dunk or just trying to touch the ring put 100% effort into it that’s the only way you will get better and closer to that ring.  

Tip 3 # Make it 2nd Nature  Most important of all train regularly and train hard, get your body used the movement of going in for the lay up or the dunk until it becomes second nature. The best way to improve anything of your game is to keep doing it and practice. Practice makes perfect ( yeas everyone says that :P ) 

Specific Exercises

Tips  Squat – Squats are amazing for building strong lower body muscles it will pretty much cover every muscle below your waist. When doing your squats remember to do them fast to hit those fast twitch muscle fibers ( they are the muscles that give you explosive strength )

A very popular way to jump higher is something called a 50 squat routine it pretty much revolves around doing your squats really fast with or without weight. I do them in this manner

 - do the first 15 on the tip of your toes

- the next 20 with your heels to the floor

- the last 15 on your toes

Many people use this and claim to be able to increase there vertical leap in a few days (this can be maintained from regular squatting, remember to give your muscles 24 -48 hours rest) 

 Skipping – Another great exercise for the legs as well as the shoulders is skipping. When I do skipping I will start with around 50 and then take a rest and then I will try to beat that 50 and keep going until I can’t beat my previous anymore.  Lunges are also a great leg exercise.

Air alert and similar systems 

Just to let you know I have tried the air alert system supposedly meant to increase your vertical jump dramatically and I found it alright but nothing as incredible as they say . Its main idea behind it is a whole lot of repetitive plyometric exercises like jumping on your toes explosively for 100 reps or squat jumps things like that. I ended up getting quite sore knee’s while on this system and to me it seems like overloading your muscles into growth and I believe it’s a good short term solution but it can leave more damage than good.

So basically to jump higher stay fit , work out , and most importantly get out there with the ball and try to dunk it and know you will get there eventually and remember only reason those top NBA guys even the small ones can dunk so well is that they have such hectic training schedules and have built up amazing full body strength

good luck all.  

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    • profile image

      vixca 

      5 years ago

      good tips .. thanks ya.. it works!!

    • profile image

      Eliot 

      6 years ago

      Nice tips...one of my problems

      Is learning to jump with two legs like vince carter instead of one cus I heard it's double the power so I would like to know if you have any tips for that.

    • profile image

      rokibe 

      6 years ago

      How long does this take to see improvement.....

    • profile image

      hover 

      7 years ago

      how tall are you man? great read.

    • expectus profile imageAUTHOR

      expectus 

      7 years ago from Land Downunder

      i would say practice your weakness, one legged jumps with full explosiveness, raising arms in the air at the same time for extra height /momentum

    • profile image

      arnold 

      7 years ago

      can dunk on both but cant on a single take of .what should be my execise

    • profile image

      sudiekram 

      7 years ago

      I agree. The key like you said is training for explosive power. Thanks for the info.

    • profile image

      jump program 

      7 years ago

      Wish I could jump like in the picture. I'm still a work in progress.

    • profile image

      Dave 

      7 years ago

      is it for real,i mean does it rely work??????????

    • profile image

      Mike 

      7 years ago

      Im 5'11 220 and im dunking with ease thanks to the tips

    • profile image

      Ralph King 

      8 years ago

      Hey, Thank's for the tip's. I am 6'3 and i weigh 195 lbs..I am able to dunk, but sometimes no.:P

    • expectus profile imageAUTHOR

      expectus 

      8 years ago from Land Downunder

      yes they do Jason :) nothing beats basic basketball practice 2-3 times a week though

    • profile image

      Jason Roatan 

      8 years ago

      This stuff really works?

    • profile image

      vertical jump 

      9 years ago

      Man I like your hub. Thanks for the tips on how to jump higher, I will use them.

    • expectus profile imageAUTHOR

      expectus 

      9 years ago from Land Downunder

      No problem:) glad you liked it , i'm still working on my vertical leap too , the best way is to really practice a lot.

    • profile image

      vertical jump training 

      9 years ago

      Hi..I was still wondering at your info's ideas..I do agree with this.. You keep rocking...Thanks for the excellent Hub!..Its really a pertinent info.

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