The point of vertical drills is to train your body to jump higher.  Your goal should be to improve your vertical leap by improving the strength in your thighs, calves, hamstrings, knees and abdominals.

Before you begin any vertical drills, you should stretch your muscles & warm up by taking a light jog or jumping rope.  Jumping rope and stretching will improve your body’s elasticity and allow you to be more flexible.  Take some time and review a couple vertical drills to improve your vertical leap that you can do at home.

Low Squat Ankle Jump

• Squat down low and stay on your toes (make sure you are not resting on your heels as this defeats the purpose of this drill)
• Stay in the squat position and bounce up and down repeatedly on the balls of your feet.
• Do not bounce high enough so that your legs become straight, keep your legs close to your chest
• Use as much force as possible while you bounce, the more you push, the stronger your legs will become

Box Drill – Not your typical box jump!

This is probably the most effective of the 3 best jumping higher exercises.   You will need enough room to make a “box” with each point spaced about 2 feet from each other.  Before beginning, picture 4 different points on the ground & number these points 1-4.  For this exercise to be effective, make sure to keep your feet together.  If you step forward with one foot, you will have completely botched the point of this drill.

• While keeping your feet together, stand on number 1 and jump with feet to number 2
• Next, jump from the second spot sideways to spot 3 without turning your body
• Jump backwards to spot 4 and then to left and back to spot 1

An example of the above points is illustrated below:

2                         3

1                         4

Why aren’t you getting serious about your training yet? The Jump Manual has everything you need to start dunking right now!

Let me repeat that … Simply working out the best jumping form can be the most overlooked area of increasing your vertical leap to massive heights – and better yet, it is dead easy to do … anyone can jump higher by perfecting this. 

I know you might think I am crazy but I am sure you have seen the guy who runs at full speed, pulls up with a massive jump stop and then gets absolutely no higher than his standing vertical.  Mastering proper form will help with both your standing and running vertical so that you can avoid being this guy.

So you want to know how to jump properly right?  You can find out in our FREE “Vertical Leap Tips Master Collection” Ebook simply by entering your name and email address in the form to the right.  Also included is a collection of the best articles with tips for improving your vertical leap. 

Now you can stop searching all over the internet for the information you want and find it all in this exclusive report.  Get your copy today before it is too late or we start charging for it again.

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Improving your flexibility decreases your chances of unnecessary strain to your body and improves your range of motion.  If you’re looking to improve your flexibility so you can learn how to increase vertical jump, stretching and warming up is a routine that should not be overlooked.

Stretching

• Perform a full body stretching routine working your upper body, shoulders, biceps, neck, back and your entire lower body
• Hold each stretch for at least one minute, remain consistent and never bounce
• Deepen and increase your stretching time gradually over time.  You will find you will be able to hold your stretches more easily
• Breathe deeply and consistently, do not hold your breath while stretching-let it fuel your body
• Drink plenty of water to avoid muscle cramps and dehydration

Jumping is a demanding activity and can be painful at times.  If you are having trouble or experiencing pain, this is a sign that you need to build some strength.  Squats, calf raises, toe and abdominal exercises are all great strength building techniques.  Also, taking one or two preliminary steps may help you with your jump by generated additional upward mobility.

If you are plagued by pain while learning how to vertical jump, you should make sure you are using the correct form.  If you aren’t doing the jumping exercises correctly, you will twist you body and can really injure yourself.  To avoid pain, check with a vertical jump program to ensure you are doing the exercises properly.

 Through the use of conditioned muscles, people can jump great vertical distances, as long as they are properly conditioned and trained.    

Basic exercises to increase vertical jumping like ball throwing, handling, squatting, jump rope and running are all beneficial and pretty simple drills to start you on your way to a better vertical jump.  If you can already jump high, vertical jump training will enable you to jump better, faster and with an output of more jumps.  

Vertical training only works if it is a combination of weight training for strength, and plyometric training for speed.  Despite what many say, weight training is essential in vertical jumping because you need calf strength.  This type of weight training will not cause you to bulk up, rather it focuses on strengthening your muscles and conditioning. 

Plyometrics are the other essential ingredient in your vertical training regimen.  Plyometrics works on your explosive element, and trains your body for speed.  Plyometrics is typically done on a box or step so that you can maximize your jump training.  Do not do too many repetitions on the boxes as you will train your muscles to endure more than your maximum jump height.

Lastly, the benefits of squat exercises to increase vertical jump ability cannot be overlooked.  Squats can be done standing up straight or against a wall, and with or without weights.  The most important aspect of squats is to make sure you maintain proper form. 

If you are unsure of your form or if you are doing an exercise correctly, always consult the advice of an approved vertical leap trainer to assist you.  Many trusted trainers have vertical leap programs for you to follow, choose one and stick with it!

 The following Basketball jumping drills can be done virtually anywhere and at anytime. 

Explosive Leaps

• One-legged jumps: jump as high as you can off one foot, then drop and immediately jump as high as possible off the opposite leg.  Repeat 10-15 jumps
• Two-legged jumps: squat down; explode up and off the ground as if you’re reaching.  Come down, pause for a second or two, repeat by jumping as high as possible.  Do this 8-10 times
• Can be done at a park, on a football field or anywhere with grass

Repeated Broad Jump

• Position yourself with legs shoulder width apart and then jump as high and far as possible
• Make a quick turn and then jump again
• Do this exercise on a soft surface so as to not injure yourself

When doing these drills, remember that vertical leap is about strength and explosiveness.  Remember to never push your body past its limit.  If you’re concerned about your jumping, ask a coach or someone knowledgeable in vertical leaping to check your form.  If you’re feeling pain, it is time to stop.

If you would like a program to outline exactly how to complete each exercise and coaching from a professional trainer, the Jump Manual is by far the best resource available.  Try it today.

 Squat Jump with Shoulder Press

• Start in a squat position holding a barbell in front of your shoulders 
• Follow the squat position with a quick jump while pressing the bar straight above your body
• Land on the balls of your feet and jump up quickly again without pausing
• Repeat

Repeated Broad Jump

• Position your body with legs shoulder width apart on the softest surface you can find
• Jump as high as you can & then quickly turn your body around and jump again
• Repeat

High Rim Jump

• Place your arms on your sides with your knees and waist slightly bent
• Look up at the basketball rim or any high spot above you
• Jump up and down repeatedly, without stopping, as fast as you can
• While jumping, aim to try and reach the desired target with both hands
• Focus on jumping up quickly as you land, and do not bend your knees too low

Utilizing leg workouts to jump higher are tough exercises that need to be repeated and performed daily.  Leg workouts are extremely effective because they are done fast and with a maximum output of effort in a short period of time. 

The success of your leg workouts lies within your ability to keep the transition period between jumps minimal.  Keep in mind that you need to train hard, fast and often.  

If you follow these tips, you will see that your potential to jump higher has increased dramatically.

Why do Vertical Jumping Workouts?

If you’re an athlete, especially a basketball or football player, strength, speed, agility and flexibility are imperative for a superior player.  Vertical jumping workouts are a series of different exercises that work your legs, hips and core muscles. 

 Total body movement, stretch reflex and change of direction are important elements to work into your vertical jump routine.  Vertical jumping workouts are just like any workout.  Repetition, frequency and intensity will improve your ability to jump higher, thus making you a formidable opponent. 

The dedication and effort that goes into leg squats, scissor jumps, high rim jumps and numerous other jump exercises is time well spent.  If you make a conscious effort to do these exercises correctly and repeatedly, the benefit is worth the pain. 

If you’re unsure how to improve you vertical leap through vertical jumping exercises, there are programs you can join to ensure your success.  The Jump Manual provides video explanations of all the exercies so you are guaranteed to be doing them correctly.

The two most important muscles for vertical leaping are the calf and quadriceps muscles.  The power and strength in your jump comes from the quad muscle in your thigh, and the explosion that propels you off the ground is strong calf muscles.  There are a few different ways to strengthen the quads, and perhaps you can try them all until you find the ones that work for you.

• Do leg press workouts on the leg press machine by pushing weight out or upwards while maintaining control over your body
• Leg Extensions – Consists of sitting flat and lifting weight upward with both legs
• Performing wall sits -  This requires no equipment and uses the weight of your body to build strength and condition.  Sit on a wall; drop your rear end until your quads are at a 90 degree angle.  Stay in the position for a while until you feel the muscles really start to burn.  You can even add weight to your lap if you’d like. 

As for calf strengthening, there are a few different things you can do to build up strength.

• Running sprints will develop the calf muscle
• Toe raises are effective in building muscle.  Stand against a wall, then on one foot push your body up and down keeping the weight on the balls of your feet.  Repeat this exercise a number of times until there is a burn in the muscle

If you implement weight training into your workout routine, you will be on your way to jumping higher.  The best athletes can be found in the weight room, so mix up your routines to keep them interesting and effective and you will see the gains you want.

If you want to improve your vertical jump, you have to get back to basics.  Improving your jump is not something that will happen overnight; rather it is a process that requires time and a lot of energy. 

There are a lot of different workouts such as leg presses, running, sprinting, and weight/strength training that you can do to improve your leap. Before you start your vertical jumping regimen, be aware that you should only do jump exercise 4-5 days per week, and always stretch before hand.

When warming up and stretching, focus on your breathing.  A lot of people tend to hold their breath while stretching, this is not good!  You need to focus on your breathing to increase your heart rate and improve your blood circulation.  While stretching, think of your body as a rubber band.  When a rubber band is warm, it is easier to stretch and pull. 

After you are warmed up and stretched, you can begin your jumping routine with Plyometric jump exercises.  Examples include:

Weighted Box Jumps

• In these drills, jump forward and backwards while carrying weights
• Weighted box jumps are intended to prepare your body for future jumps without weights so that you will be able to propel higher

Side Box Jumps

• These drills consist of explosive jumping a varied hopping drills
• Place a box or obstacle next to your body
• Jump sideways over the box, repeat until your muscles feel strained
• Over time, gradually increase the size & height of the box

Weighted Squats

• Weighted squats help in building leg muscle & strength
• Unlike the normal squat, weighted squats require you to carry weights while squatting

As a general rule, you can only be as strong as your opposite muscles.  The strength of the opposing muscles will eventually plateau if you do not make an effort to strengthen and condition them. 

My advice is to get a proven jump training program and stick with it until you see the gains you want.

You should never stop practicing your skills just because you have taken up a vertical jump program.  Even if you increase your vertical jump higher than anyone else on the court, if you can’t dribble you will most likely cause a turnover before you get all the way down the court to slam down that breakaway dunk. 

Don’t let that happen to you.  Take a look at the videos below and you will see how effective a dribbling program can be to improve your game.

Do you want skills like these?

Effective Ball Handling Skills

 Alex Maroco is a master of teaching the art of dribbling.  You can see from his skills above that he truly practices what he preaches and that is what makes his program so effective.