Too many people seem to believe that your vertical jumping ability is something you are born with; it’s as if you have a God given ceiling that you’ll never get past. You watch basketball players and Olympic athletes jump to amazing heights and assume that they just got the right numbers in the genetic lottery.
Actually, your vertical jump is an ability that can be improved, just like nearly any other ability. Certainly, there are some natural physiological aspects that are going to help or hinder your progress, but we all have our burdens to bear.
First, we should define exactly what a vertical jump is. Basically, you test your vertical jump ability by standing flat footed and jumping straight up in the air, without taking a step. You measure your jump reach by reducing your jump reach by your standing reach – the difference is considered your vertical jump. Your standing reach is the height you can reach standing flat footed, your jump reach is as defined above. Just so you know what you’re competing against, the average NBA player has a vertical jump range of 28 to 34 inches.
Because your vertical jump is an explosive muscle movement, you need to work on increasing both your power and your strength. This is obviously done through specific exercises. This article will focus on the strength exercises.
An exercise that increases your strength is something you do with a slow and controlled motion. Squats, lunges and step-ups are the best strength exercises for increasing vertical jump. One of the reasons that these are so beneficial is because they work both your knee and hip joints at the same time.
One of the most common causes of injury are exercises done inappropriately, so it’s important to look at each of these exercises and how to properly perform them. While this will convey the basic and safest procedures, you should have a professional trainer observe your technique to ensure you aren’t putting yourself in danger.
Squats are one of the best overall exercises for athletes and also one of the most dangerous if performed incorrectly. You should have a good stance with the bar on your traps and shoulders, never on your neck. Your chest should be out and your back should be tight, leaning forward just slightly. Your knees should remain directly above your feet at all times and not bow in or out, as this can cause knee problems in the future. Keep your weight on your heels at all times.
Step ups are generally performed with dumbbells and a box or bench designed for step ups, usually sixteen to eighteen inches in height. You should stand in an upright position, with dumbbells in hand, and step up onto the box to a height which puts your knee at a 90-degree angle. You should do ten to fifteen repetitions with one leg and then repeat with the other.
Lunges are usually done with either dumbbells or with a bar across your upper back. You begin by standing in an upright position and then step as far forward as you possibly can, but do not lean your upper body. Your torso should remain upright at all times. Again, you are aiming to get your knee at a 90-degree angle. You then step back into your original, upright position. As with step ups, you should do ten to fifteen repetitions with one leg and then repeat with the other leg.
Keep up these exercises and you’ll soon amaze yourself with the increase of your vertical jump.
Alan Barch Jr – 50 inch vertical jump, 54.5 running jump PR – SquatDR
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