How to Improve Vertical Jump: Everything You Need to Know
Your vertical jump is one of the most important skills for athletes playing basketball, and even some other sports. Your ability to dunk depends on how high your vertical jump is, it also makes quite a difference on the performance you put up in the game.
With that being said, it isn’t really surprising to see so many athletes looking for ways to increase their vertical jump. It doesn’t really take special footwear and years of training to increase vertical jump, you just need the right techniques, training, and methods to increase your vertical jump effectively and quickly.
But it isn’t exactly easy to discover how to increase vertical jump without spending years on some random training programs, most seem to be struggling to achieve any significant or even satisfactory results. However, after doing a good bit of research, we have put together this highly informative piece of content to help you learn how to increase your vertical jump in an effective way that doesn’t involve years of practice.
The below given are some of the tried and tested ways of increasing your vertical jump.
How to improve vertical jump using a vertical jump program?
There’s a vertical jump program called Vert Shock that will help you increase your vertical jump. In short, this process revolves around learning from the pros. Yes, the ones who have already made it, and know the ins and outs on achieving a higher vertical jump.
But this is not just any program, this is something that’s reliable, and actually comes from the pros. After going through the program thoroughly, we strongly believe the Vert Shock program is exactly what you need to learn how to improve your vertical jump. Let’s take a look and see exactly what it offers to its users.
The Vert Shock program is developed by Adam Folker and Justin ‘Jus Fly’ Darlington. Both of them are quite popular names, but this isn’t the only thing that makes us trust this product.
The program actually guarantees to increase your vertical jump by as much as 9 to 15 inches in just around 8 weeks. Now that’s saying something, given that most workout programs may take well over a year or two to achieve that kind of results, and that’s even not guaranteed.
Does it really work?
We understand it’s not really wise to trust any such things, especially when they sound more like a fairytale than anything practically possible. However, the numerous reviews for the product and the results achieved by past users are probably sure to make you curious about what this program is all about.
We have been given access to the product in the past and we can surely say that it doesn’t look anything like the ordinary information you find on the internet. It’s highly unique, and more importantly, it comes from experts who really know their stuff, and even share their secrets about achieving surprising results within a very short period of time.
What does it include?
The program is actually divided into three phases – the Pre-Shock phase, the Shock-Phase, and the Post-Shock phase. It consists of a lot of videos, manuals and highly detailed PDFs.
The pre-shock phase is actually just based around preparing your body for the more intense workouts, but may still manage to increase your vertical jump by around 3 to 5 inches. This is because you make your foundation stronger by learning and following some expert tips, which you were probably never aware of before.
The Shock-Phase is the main phase of the program, and would last for around 6 weeks. It’s actually aimed at shocking your central nervous system and training your muscles to react faster. At the end of this phase, you will probably be able to dunk like never before.
Finally, the Post-Shock phase is simply to ensure that you seal in the gains. After you’re through the program, you will probably feel much more confident about the way you play, dunk, and jump.
Getting over the roadblocks
We think it’s worth making sure you’re aware of some of the roadblocks you may come across in the process, as well as help your body prepare for an effective vertical jump training program that will teach you how to improve your vertical jump.
Taking care of the knots in your muscle
If you press your thumb into your back, you will notice that you get a rather strange feeling. This is due to the ‘’muscle knots’’ or “trigger points”, which are believed to be everywhere in your body. It’s important to get rid of these muscle knots before moving on to taking up a vertical jump training program, as they are believed to limit the length of your muscles, while also making your muscles weaker.
These muscle knots may turn out to be quite a hassle, as unless your muscles are completely prepared to do the exercises involved in your vertical jump training, it may turn out to be quite difficult to have much success with it.
That being said, you can use a foam roller to get rid of these muscle knots. You may also want to go a little slow with your vertical jump workout before finally managing to make your muscles “knot-free”.
You can consider working on the following muscles to start with.
Calves: Getting rid of the muscle knots in your calves isn’t very difficult. All you need to do is place the roller under your calf and move it over the part from your ankle to your knee.
IT Band: This is slightly difficult but you should still be able to do it with ease. You simply need to lie on your side and move the roller over your outer thigh.
Quads: This may turn out to be a little challenging, but you should feel quite relieved once you’re through it. You need to lie on your stomach and put the roller under the front of your thigh. You then need to roll yourself up and down while ensuring you’re making the roller cover the whole part from your hip to your knee.
This was basically preparing yourself for the more intense vertical jump workout that you would need to go through for increasing your vertical jump.
The warmup phase
Well, going through a warm up phase is just as useful. It helps you go into the actual jump training in a perfect state, allowing you to make the most out of it.
Now, although many would recommend doing static stretching, it may not be the best thing to do during the warmup phase. It’s said to leave you with less energy, and you may not be able to work at your best for at least around 20 minutes or so.
That said, you can instead look forward to simple activities such as jogging, skipping, and simply moving your body a bit, without stretching your hands or legs.
The main phase
This is the phase that may end up making all the difference. However, please note that the type of exercises we will be mentioning below are believed to be some general ones, and you cannot entirely rely on them for achieving great results in a short period of time.
But it doesn’t even mean that there’s nothing you can do to fast-track the process and achieve much more significant increase in your vertical jump. In fact, there’s actually a process that almost guarantees it, and we will be going through that as well in a bit.
Now, however, is the time for taking a look at some of the general exercises, which set the foundation of your vertical jump workout.
Bulgarian split squats
Now though almost any type of squats may be useful, we personally think the Bulgarian split squats are a little more unique and arguably, slightly better than the other types.
Many guys don’t focus on training their legs, which is very surprising as it’s one of the important parts of your body you should be working on to improve your vertical jump.
Anyway, to do a Bulgarian split squat, you need to have a bench in front of you but not too close. You need to place one of your foot on it. You then need to hold a dumbbell in each hand, and stand erect with your chest in a completely straight position.
Then move towards the ground, and stop only when the knee of working leg is as close to the ground as it can be. You can then use the heel of your working leg to stand back up, marking the finish of one rep.
Doing 3 sets of 8 reps during your lower-body workout day may help improving your balance significantly, not to mention strengthening your legs.
These are one of the most basic, yet one of the most important exercises of any vertical jump program. To do a depth jump, you need to stand on a box or bench that’s 6 to inches off the ground, and jump off it. You need to jump as high as you can as soon as land on the floor. You also need to put your arms in the air alongside your head in a straight position.
You can then take a second to get into the position before doing another depth jump. Doing 3 sets of 3 reps a day may probably go a long way in helping you increase vertical jump.
A final word
We also want to make it clear that not everyone may manage to achieve the same kind of results. However, the bottomline is that they may still be able to increase their vertical jump significantly, and it will then just be a matter of practising for a few more months what they have learned to improve even further.
As a final word, we would like to say that if you’re looking for an almost fail-proof way of increasing your vertical jump in what seems to be the easiest and quickest way possible, you should definitely consider checking out the Vert Shock program.