Vertical Jump Plyometrics

If you’re thinking that exercises to improve your vertical leap will help your basketball game – mainly slam dunking – you’re absolutely right.

One of the highest priorities for any basketball player is to improve his (or her) vertical leap. NBA players from Earl Boykins (5′-5″) to Yao Ming (7′-6″) use this great technique to score points, amaze fans and to have fun!

Of course, very few of us have a natural talent that allows us to leap into the air, seemingly defying gravity, and sink a basketball into a hoop. No, most of those with great vertical leaps have learned this skill through exercise, practice and dedication to the sport.

I have collected a few critical exercises that really can help you increase your vertical leap. In order for them to work, you must practice them regularly, without missing even a day or two. Why so strict? I’ve found that those who start finding excuses to avoid practice are usually not dedicated to the sport – they bring failure onto themselves by poor attitudes and lack of discipline. I want you to be successful – please work out with dedication – on a regular basis!

Warm Up!
Always, always warm up your body before you exercise. To some, this means stretching. I want you to go beyond just stretching – begin with a nice, steady aerobic exercise to get your body “into the groove.” Running, elliptical trainer, jumping rope – it doesn’t matter as long as your heart rate increases, and you become acclimated to physical activity.

10 – 20 minutes of warm up is all that’s needed. Any more, and you may become tired before the actual workout begins. You’ll have plenty of time for serious aerobic exercise – later. For now, you really need to concentrate on your jump-specific workout.

Exercises To Help Your Jump
For most things in life worth pursuing, you must learn to focus, or specialize. That’s why experts have honed in on several very specific exercises that are designed to allow you to jump higher – if you take them seriously and do the exercises.

Deep Knee Bends and Deep Knee Bend Jumps.
This is actually two exercises in one – the deep knee bends and the deep knee bend – jump.

For deep knee bends, you simply stand upright, making sure that your back is straight, then bend your knees to the point where your thighs are parallel to the floor. You may put your arms out in front to help your balance. Crouch down and rise back up in a slow motion. Repeat this exercise for 10-15 repetitions. You can add extra weight to this exercise as you get stronger.

To do deep knee bend jumps, start out like you’re doing a plain deep knee bend. Then, at the bottom of your crouch, leap vertically as explosively and strongly and as high as you possibly can. When you land, crouch back down and repeat. Do 10-15 repetitions.

Crunches
Crunches are much more effective than regular sit-ups. Why? Because crunches are much more focused on a smaller group of muscles, and are worked out much harder, and these muscles are being trained to perform in a much more “explosive” manner. Lie flat on your back on a hard floor (you can use a thin mat if you wish). Lock your feet under something immovable – couch, dresser, etc. Lace your fingers together (both hands) behind your head, and lift your upper body about 45 degrees off the floor, slowly, and then let yourself go flat. Repeat for 10 – 15 repetitions. Can you feel your stomach muscles tightening? That’s good, because if you can feel them, then you’re probably getting some benefit.

Calf Stretches
Stand straight on a level surface, with your face about about 12 to 18 inches from a wall. Then slowly stand up on your toes, using the wall for stability (if you need to). Repeat for 8 – 12 reps, 3 sets (do this exercise 8 – 15 times, rest a minute, then repeat – 2 more times).Do 30 to 50 repetitions for this simple but effective exercise.

For those who are dedicated and actually do the above exercises on a regular basis, you will definitely see your vertical leap improve. As most experts will tell you, gaining a vertical leaping skill like this will take time, practice and dedication. Improvements will not happen overnight. If you’re serious about your vertical leap and are serious about your exercise routine, I know that you’ll be successful.

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