How To Jump Higher Dunk

There are two important things in basketball, one is your shot and the other is your vertical jump. You have probably seen many players on the shorter side with incredible hops that you couldn’t believe and thought were God given talent. Well, they might be, but many high school and college players are taking their average vertical jumps and transforming them into amazing hops thanks to vertical jump training.

The proof begins with players who as short as 5′7″ have increased their vertical and can actually dunk a basketball! By using the right training program, players have transformed average verticals to unbelievable verticals. There are plenty NBA players with verticals that are significantly less than what players achieve when they use vertical jump programs. In fact, the average prospect for the NBA has a one-step vertical of 28-30 inches. It’s possible to achieve a vertical closer to 42 inches with the right program.

Transform your average vertical it into an amazing vertical with a few easy steps. High school players can enhance their talent and skills and increase their odds of being chosen for a college team. The same goes for college players looking to stand out on the court. An amazing vertical will certainly do that and could be the path to the NBA. Above all, men and women basketball players can simply play better ball by improving their hops.

What’s a Vertical Plan about? High school and college basketball players have a lot of competition and must practice long and hard to stand out. However, they must know how to practice and train in the best way for their bodies. For example, the average linebacker has a vertical of 36 inches although he weighs significantly more than most basketball players. This is shocking at first, but it proves the basis of vertical jump training, which is there are core muscle groups that must be trained to develop an explosive vertical jump. Power and strength are what are most important for the highest vertical jump possible.

The basis of the plan is to determine the athlete’s force, speed, bodyweight and body fat percentage. All of these numbers are used to create a specially designed program for each individual athlete. The most important aspect of an amazing vertical is strength and knowing how the individual athlete should train to build that strength.

This article was written by: Kelly Mcgill

In this article I am going to explain how to develop fast twitch muscles to slam dunk. I trained for years to increase my vertical so much of what is written is from personal experience and research that I have found effective. I hope you take this information to heart and take the proper steps to increase your vertical and slam dunk. Developing these muscles are very important if you are serious about effectively increasing your vertical. Fast twitch muscles allow your body to exert force at a higher peak power. Muscular power is what drives your lower body to explode and jump high so if you can develop these, you’ll be able to jump higher.

Exercises To Develop These Muscles:

Your muscles are made up of both fast twitch (sprinters are made up of about 75% of these) and slow twitch (long distance runners are made up of about 75% of these). There are also muscles that are intermediate, which can be developed into either of the two catagories. There are key exercises that develops your fast twitch and intermediate muscles. These include jump squats, Olympic lifts, drop jumps, and speed squats.

Important Things To Note:

Canadian scientists Dr. J. Simoneau and C. Bouchard conducted a study that found that the variance between your fast and slow twitch muscles are due to 45% genetic factors and 40% environmental factors such as proper training. This means that you can control over 40% of your muscle fiber development. Popular vertical development programs can help you effectively develop this 40%.

This article was written by: Anthony Balbin

In this article I will teach you what to look for in a Vertical Jump program & what potentially leap robbing mistakes avoid.

There are without a doubt quite a plethora of various Plyometrics & “Jump Higher” systems available on the internet as well as numerous sites offering “FREE” plyo guidelines, or mini-programs, Jump bands, jumpsoles, gadgets & exercise demos. The options are endless, so with so much to choose from, how is an athlete to know which is the best for them. I am constantly asked what I think of “Air Alert 2″, “Jumping Advantage” or “Mad Hops” or some other trendy gimmick to hit the scene. Of coarse, this is what I do… I research them, pick them apart, & so on. As you can imagine being in the field I’m in I have pretty much reviewed every E-book, manual & devise on the market. If I hadn’t, how could I honestly be offering a good & competitive product? Having said that here’s some pointer & my advise on what to look for.

O.K. for starters it almost goes without saying that you get what you pay for. Many sites give some basic examples of getting started on a plyo workout or basic VJ program. They are just that..BASIC. Other than a good idea of how a drill might be done or what the history of plyometrics are don’t expect much. Why? Most of these hop, skip, & bounds you are seeing are really the low end of the “plyo pool” which aren’t completely in effect but well like I said before don’t expect much!

Now for all the Mass-Media Downloads & Johnny-come-latelies you’ve run into. Here’s 2 words for you: PROPAGANDA & HYPE! Yes these guys are professional salesmen or pay big bucks to have professionals write a killer ad to get you drooling over an otherwise very average product. Now I’m not bashing or hating these sites, there trying to make an honest buck & so am I. Most of the programs do work but here’s some flaws I have found:

1) The same 3rd grade borderline plyos I mentioned earlier that I used to do when I was 8.(They didn’t do much good then but for $40 they will now?) Here’s one I love to get asked. “How many weeks is your program?” My answer? Until you reach your personal goal. You can’t just make a pre-designated time limit (like 12wks or 16wks or 3 months) on a program. What happens when you reach the end of it & you still can’t dunk? Do it again they say! Or instead you do what you should have in the 1st place…By Bionic Jumping Power!

2) Exhaustive reps & sets. It’s far better to do ten good, focused, powerful reps of a drill & be done than to hammer away mindlessly at 5 sets of 100 jump ropes or “rim touches”. It’s been proven that over 75% of the benefits of any kind of workout session come in the very first set.

3) Overtraining. This is a big problem I run into. DO NOT WORKOUT EVERY DAY, PERIOD! If you want to rob your body of all the muscle building testosterone it produces, then well O.K. You need to give your nervous system about 48 hrs to recover from the shock you gave it.

4) Squat overkill, One size fits all programs, mixing strength training day workouts with speed/plyo days & poor plyometric training guidelines are 3 more pitfalls to avoid. You can’t just give everyone the same workout. Everyone’s body type & needs are different. Do you know how high of a box to start doing depth jumps from? How about when you should raise the height of your depth jump box? I do! And guess what its different for each person reading this.

So now lets get you (the soon-to-be slam-dunker!) on the right track. We need to take a whole body & lifestyle look at the situation. No single exercise is going to really do anything. Get a big picture. Start with your goal. How fast do you want to run a 40 yard dash? How high do you want to jump? 36″, 40″, or more? It can be done! Now start looking at body composition, muscle fiber type, & progress you’ve maybe already made & why. You need to know whether you still need to gain more of muscle strength base (And what’s the fastest way to do that!) because you can’t produce more power than you can absorb. Or do you need more speed/elastic strength & some better ways do that.

Lastly start catering your workouts to your personality. If you get bored of a particular exercise quit doing it for a few weeks. Get the boom box out & play some music that pumps you up & keeps you going at. Add some variables that make them more exciting like depth jumps to a dunk on a lowered rim. Make a target just slightly above your current vertical to reach at to keep you going. Incorporate other skills you need to develop into a session like dribbling between sets or while doing a more simple jump exercise. and finally make your work outs short. No more than 30 minutes. I hope this piece helps you on your quest to greatness & higher skies!

This article was written by: Mark Sias

Slam dunking is by no means just a big mans forte. Spud Webb, standing at a mere 5′7 dramatically proved this, as he took to the air in the 86

Have you ever wondered how the pro NBA players jump so high and dunk so well? NBA stars are on a very strict jump workout that they do every day. The workout is very simple and can be done by basketball player of any skill level, whether you are a high school player who needs a few more inches to dunk or a college star that wants to win a dunk contest. Here are the key elements of the NBA jump training.

1. Jump Squats! Stand with your feet shoulder width apart and your hands behind your head. Bend your knees and crouch so that your legs are parallel with the floor. Now jump as high as you can, keeping your back straight and your hands behind your head. Instantly when your feet touch the ground, repeat the whole process. Do about 20 jumps, 3 times or until you cannot do anymore.

2. Stairs! This is easy and effective. Start by simply running up the stairs and walk back down. Then run up the stairs skipping a stair with each step. Then Hop with both feet up the stairs. Ten Hop on 1 foot up the stairs. All of these exercises work your calves tremendously, which is a huge part in jump height. Do these workouts every day.

3. Sprints! Sprints are much more effective in improving jump height than long distance running. Sprints force your muscle to become much more explosive. Do at least 5 sprints, 100 yards long, every day. You will see your quickness begin to skyrocket and you will start jumping higher in no time.

This article was written by: Ira Glasser

No great athlete will ever be great without his signature moves. Often, these moves are done airborne. For instance, Michael Jordan has become one of distinguished NBA hall-of-famers who has established his name because of having the ability to dunk and do airborne moves which most athletes cannot do during his time. Nowadays, we see more NBA players who are doing amazing moves in the air, thanks to vertical jump trainings. The skill actually serves to the advantage of the athlete in so many ways.

With the right training exercise, significant results to vertical jump skills will be gained. Since jumping involves complex multi-joint leg movements, these exercises are primarily designed to work-out, develop and strengthen leg muscles. In this manner, the body increases its leg power, which is crucial to one’s ability to take a flight and deliver exceptional vertical jump heights. With or without the use of exercise equipment, leg muscles can still have its work out. This emphasizes the point that vertical training skills can very much be improved and that these exercises are flexible in terms of place and in the use of exercise devices.

People can actually develop their vertical jumps by doing four simple yet effective exercises:

Step 1. Do proper warm up. As with any other exercise, proper warm up is essential in introducing the body to the routine of jumping exercises. It also prevents injuries. Some of the leg warm up routines already benefits the calves and quads, the two groups of muscles that are involved in jumping.

Step 2. Go up, go down. Stepping up and down a platform is a great leg exercise. Not only does it strengthen the calves, it also practices the body of balance. Running up and down the stairs is also a great exercise for the leg muscles. when you are already doing some cardio exercise for maintenance, increasing the repetition may even send some benefits to the jumping muscles.

Step 3. Work out your flexibility. When it comes to training, flexibility exercises are often not included. The benefits of doing flexibility exercises are almost always overlooked when it comes to training athletes. The fact is that flexibility is a crucial aspect of one’s vertical jumping abilities. It is associated with the way the body is conditioned to take flight, spring up and stay airborne for several precious seconds since flexibility is related to the body’s ability to maintain balance. Aside from that, incorporating flexibility exercises actually takes any vertical exercise program a level up notch.

Step 4. Go the distance. The classic form of leg muscle exercise is running. Aside from jumping ropes and doing toe lifts, sprinting or running is great for building stronger leg muscles.

You may have seen a number of products that claims instant results in increasing the height of vertical jumps. Their claims are not entirely true. Jumping shoes and exercise equipment are only effective in aiding the athlete through his vertical exercises. In offering comfort and better workout benefits, they surely contribute to the improvements done by the jumping routines. The fastest way to increase vertical jumps is by taking training exercises seriously. The ability to jump higher requires physical, muscular and mental faculties which shoes and exercise equipment do not have.

This article was written by: Airn Dupree

If you are interested in basketball, then I am sure you have wondered “How Can I Jump Higher for Basketball?” Many players see basketball stars like Michael Jordan and others that make it look easy. There are two types of jumpers in the game, which are actually broken down into the categories of leapers, (which are those that get a running starting and jump), and the vertical jumpers, (those that can explode upward with a thrust). Both are highly effective in different circumstances.

The predominant set of muscles used in both types of jumpers, are the Quadriceps, which account for 65% of the jump in vertical jumpers and 50% in leapers. The remaining muscles are hip, calves, hamstrings and arms split fairly evenly. The strongest vertical jumpers have strong thigh and calf muscles. Vertical jumpers also have strong “fast-twitch” muscles, which are those that control the impulsive or explosive jumps.

A good diet is necessary for strong muscles, so you need to be sure to get plenty of protein, high in chicken or turkey with some red meat. You also need plenty of water, multivitamins and supplements for strong joints. Carbohydrates are helpful for the energy for your workouts.

Stretching is an important part of every workout. Be sure you stretch calves, thighs and hamstring muscles gradually, so that you don’t “pull” a muscle. Usually 5 minutes before and after a workout is a good idea.

You should plan to work out every other day to strengthen the leg muscle groups with jumping exercises, adding weight resistance such as exercise bands or weights. Jumping rope at least three times a week is good aerobic exercise that builds the leg muscles. Exercises such as squats, jumps, calf raises, lunges, leg presses are good to alternate with jumping exercises such as one arm jumps, one leg hops and stair jumps.

You will need to be consistent with daily routines showing the quickest improvements in vertical jumps, as the thigh muscles become stronger. Try to keep your workouts around an hour or less. Increase reps on jump exercises and weight resistance on the strength training portion, (do not increase, only weights) when you do not “feel the pain”. To build muscles, they have to be pushed slightly above their current capacity constantly, so this should be ever increasing as you build muscle tone.

When is comes to building the fast-twitch muscle groups, it is often better to do so with lighter weight and faster, repetitive exercises to build bulk. Strong vertical jumpers may be genetically inclined to have more fast-twitch muscle fiber; however, it is possible for anybody to become a great jumper when they are able to bulk the amount of fast-twitch muscles they have.

The best answer when it comes to “How Can I Jump Higher for Basketball?” is bulk up those fast-twitch muscles by focusing your workouts on building a strong thigh muscle group, first and foremost, and the rest of the leg muscles will benefit, as well.

Learn how you can Double Your Vertical Leap or pick up the right program that matched your style with Top 10 Vertical Leap Programs, best result proven.

This article was written by: Airn Dupree

Ready to take your game to the next level? You’re going to need some crazy jumping ability. Unless you’re 7 feet tall, you’re going to need to have explosive leaps and be quick on your feet. There are some simple exercises that you can do to help increase your vertical jumps.

You need to start out with doing power exercises for your legs. For great jumping ability you need some leg power. The explosive leaps you want get started with squats. Squats are a great all around leg exercise as you work the entire legs muscles and you are stretching at the same time, win win.

Now the heart of the ability to jump higher comes from your calves. Your calves give you those quick hops. Any basketball player knows that you have to be able to jump quickly and high to be any good. Have you ever seen a kangaroo jump around, that pretty much sums up how you’ll be using your calf muscle. Quick jumps is precisely why you need to work your calves. An easy way to work your calves and isn’t too boring is to fill a back pack with some books, a fair amount of weight but not enough that it tears the pack. Put the back pack on your back and get to a staircase and do some calf raises. This is a cheap easy exercise that anyone can do.

Now that we’ve focused on the power you’ll need from the squats, and quick hops from your calves, the next item is to add some speed to your regimen. The best way to add speed is working on some sprints. Find a track or even a long road that isn’t too busy and sprint fast and hard. Don’t jog, you want everything that you’ve got sprinting. This is basically a conditioning that ties your power of your leg muscles from your squats and the calf training together. Speed does have a lot to do with how high you are able to jump.

Dunking on people is easily accomplished by working hard. People will fear you on the court after you’ve dunked on them a few times. Not only will you be able to dunk on them because of your increase vertical, but you’ll be faster as well. So get started, don’t give up results are right around the corner.

If you’re looking to Double Your Vertical Leap you can visit the quality Top 10 Vertical Leap Programs, result proven.

This article was written by: Steven Boudreau

In this article I am going to explain vertical jump programs to slam dunk. I am going to cover the main components of what your training program should include.

Plyometric Training:

A plyometric movement is the main action you use to slam dunk. A plyometric movement occurs when your body loads and contracts. This can be seen when basketball players take a few steps to gain momentum (loading phase) before actually exploding up and jumping (contraction). Plyometrics are designed to develop your muscles for these types of movements. Types of exercises in plyometric training include squat jumps, jump to box, and tuck jumps.

Strength Training:

Much of your vertical leap ability is reliant on your muscular strength. The amount of potential your muscles can exert force is dependent on how strong they are. There are over 600 muscles in your body that contract and control all the movements your body undergoes. The stronger the muscles are that are used in jumping, the more force they can exert and the higher you can jump. Types of exercises in strength training include squats, leg press, and dumbbell lunges.

Important Things To Note:

The amount of plyometric training and strength training you should implement in your routine should depend on your body type. Certain people will benefit more from plyometric training than strength training and vise versa. Make sure you are working smart because you could be putting a lot of effort in the wrong training style and not see the results that you are looking for. Which training method you would most benefit from depends on your body type. No two people are alike so you should have a vertical jump program that is customized to your unique body to effectively train for slam dunking.

This article was written by: Anthony Balbin

If you want to learn how to jump higher fast, you will need to grasp the basic understanding of your muscles, nutrition and the necessary trainings to increase your verticals.

In short, knowing how your muscle will react and condition sets the tone for an effective training and adds maximum results to your verticals. Proper nutrition will help your muscle recover faster for the next stage and knowing what training to take gives you the leverage on maximising your explosive power.

Here are some exercise to jump higher in which you can use to increase your verticals:

1) Half Squat Jumps – Half squat jumps trains your quadriceps which is the muscle responsible for about 55% of your overall verticals. In order to learn how to jump higher fast, you have to strengthen your main core muscle group.

2) Lunges – Another exercise to jump higher fast is lunges. Lunges trains yours quadriceps and gluteus. In others words, building a firm and powerful base for strong a vertical leap. One tip to include stretching into your lunges training is stretch the distance as you go down with your front leg. Alternate between both your legs as you move across the basketball court.

3) Calf Raise – Since the calf contributes to about 25% of your overall jump, having a strong calf adds inches to your verticals. In fact, this is one of the most effective exercise to jump higher fast. You can add more results to your training by using a levitated platform to help in stretching your tendons thereby further strengthening your fast twitch muscles as you train.

If you are really serious in maximizing your vertical potential, one of the best program to learn how to jump higher fast is the Jump Manual. It is the most complete training system ever assembled to add strength and explosion to your verticals – To date, athletes has recorded an increase of their verticals of up to 25 INCHES!

Click to uncover the secrets on how to jump higher fast with Double Your Vertical Leap.

This article was written by: Joe Collin