The following article has been written exclusively for https://hoop-hype.net/blog/ by A.J Kenrick from VerticalJumpWorld.com
3 Simple Exercises That Can Help Baller’s Jump Higher (INSTANTLY!)
Most basketball players have dreamt of the day they would dominate the game with their impressive jumping ability.
Let’s be honest, nothing excites a crowd more than a player who rises up to throw down a massive dunk or to pull down a huge offensive rebound.
Unfortunately most athletes think that an impressive vertical jump is only reserved for the “genetic freaks” and therefore don’t continue pursue their dream of achieving their first dunk.
Others may decide to take delve into learning about the principles of vertical jump training. However, due to the sheer amount of content online these athletes may quickly become overwhelmed by complex scientific training principles and fancy plyometric exercises.
Yes, there are “done for you” programs on the market such as the all-time best selling jump program The Jump Manual which makes the process of jumping higher quite simple.
In fact, The best jump programs on the market do a fantastic job of incorporating simple and effective science based techniques that are designed to get jump improvements in the range of 6-12 inches over just a few months.
However not everyone has the 50 odd dollars it costs to invest in a proven jump program like super popular Jump Manual .
If you are one of these people you are in luck because today I am going to share with you 3 simple exercises that can make you a more explosive athlete.
In fact the following techniques can add inches to your jump almost instantly!
I know you might be extremely sceptical about this claim but these simple pro hacks really work.
In fact they are used by many top athletes, and are often used in pre-draft combines for NBA and NFL athletes.
PRO TIP! There are many other factors that must be accounted for when trying to improve your vertical jump such as body composition, strength and power potentiation. If you are interested in learning more we suggest you check out VerticalJumpWorld.com’s epic Ultimate Guide to Jumping Higher post.
However, the following 3 exercises will be enough to get you started on your journey and hopefully add a few inches to your jump over the next couple of weeks.
Exercise #1: The Hip Flexor Stretch
The Hip Flexor stretch simply gives your hips the opportunity to fully extend. By reducing the tension in the hip flexors you will have greater range of motion and the ability to generate more power.
Interestingly, studies have suggested that an athlete shouldn’t perform static stretching before exercise.
The hip flexor stretch is a valid exception to this rule.
When performing the stretch be sure to hold each side for a minimum of 30 seconds and repeat each side 3x.
Here is a helpful video that outlines the process.
Exercise #2: Technical Neuro-Correction Exercises
To get better at jumping you must jump more often. If you are going to jump more often it is vital that you jump with correct technique in order to maximize effectiveness and minimize injury risk.
By repeatedly jumping your muscular-nervous system will adapt in a manner that makes your muscles work together synergistically. This synergy between agonist and antagonistic muscles improves the body’s power producing potential. In fact after just one hour of jump technique training beginner athletes can significantly improve their vertical jump.
Here is an insightful video that highlights optimal 2 foot jump technique.
Exercise #3: Post Activation Potentiation Exercises
Sounds complicated doesn’t it? Have no fear, the concept is actually very simple.
Post activation Potentiation (PAP) is simply the process of lifting a near maximal load just prior jumping. The movement of choice for vertical jump gains is a loaded squat as seen in the video below.
A study from the Journal of Strength and Conditioning Research revealed that a single back squat before jump attempts can significantly improve vertical jump performance.
Basically they found that the heavier the squat, the greater the improvement. Of course injury is a concern for novice athletes so start light (60% of 1 rep max).
Advanced athletes may want to push this up to around 80% 1RM, which in the aforementioned study yielded a 1.5 inch improvement in jump height.
With A Consistent Effort And The Correct Plan You Will Jump Higher
Hopefully these 3 exercise will help you add a few inches to your vertical jump height in a relatively short period of time.
You are on your way to throwing down your first dunk.
If you want more significant jump gains (10+ inches) then following an effective and proven jump program like this one can be the fastest way to an impressive vert.
Alternatively you can check out some more great free information on how to jump higher at VerticalJumpWorld.com.
By A.J Kenrick (VerticalJumpWorld.com)
Leave A Comment