Increase your Vertical Jump

If you’re ever played a sport that required you jump, then you know the higher your jump the better. I remember watching basketball when I was younger and dreamed of being able to dunk like Michael Jordan. However, I was on the shorter side: 5 feet 5 inches with a standing reach of 7 feet 1 inch. This didn’t stop me from figuring out how to reach the heights that(taller) professional athletes achieved. It took a lot of work and experimentation, but I figured out a way to increase my jump from 15 inches to a massive 36 inches! I still can’t dunk, but I’m getting closer. And I’m going to show you how I doubled my vertical jump. Let me tell you now, it’s not easy but the rewards are well worth the sacrifice. plyojump Let’s get this going: Day 1 Back squat 6 sets x 5 reps (work up to heavy 5s) —super set— Box jumps 24 inch 6 sets x 3 jumps Lunges 4 x 8 each leg Lateral lunge 4 x 8 each leg Depth drops 5 x 10 drops — super set— Line hops 5 x 1 min Planks 4 x 1 min Day 2 Hang power clean: 6 x 4 — Super set —Broad jumps 6 x 10 yds Deadlift 8 x 3 (work up to heavy weights) Single leg RDL 4 x 8 each leg Split hops 4 x 8 each leg Pull ups 5 x 5 Back extensions 4 x 12-15 Day 3 – Rest: here are a few tips Day 4 Back squat  3 x 10 Cross over lunge 5 x 5 each leg —Super set— Box jumps 5 x 3 ( increase height each set) Bench press 6 x 5 —Super set— 24 inch depth drops 6 x 5 Shoulder press 6 x 5 Side planks 4 x 45 sec each side. Day 5 Pull up 6 x 8 Deadlift 10 x 2 (heavy) Lateral line hops 5 x 3 sec (be fast) Broad jump 6 x 6 doubleleghop_composite Depth drop to box jump 6 x 3 Approach jump 5 x 2   There you have it every one! Here are a few tips on maximizing this program: 1. Warm up 2. Stay flexible. Flexibility is one of the key factors in increasing your vertical. for stretches click here. 3. Stay hydrated. 4. Be aggressive with the weights but also maintain good form and leave your ego at the door. You won’t be able to jump if your in a stretcher. 5. Keep a log of the weights used and your jump height each week. By keeping a log you will be more likely to see results and motivate yourself into harder programs. 6. Have a plan. Here is an article on how to set up a plan for success.

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4 thoughts on “Increase your Vertical Jump”

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