Squat Jumps
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If you want to dominate the post in basketball, you need to have body strength and exceptional leaping ability.
With that said, we need to always include squat jumps to your exercise routine.
For this exercise, you'll use the strength of your torso, hips, and legs to jump explosively. Mastering the squat jump allows you to take it to the next level. You can add weights such as a barbell, trap bar, or pair of dumbbells while doing this exercise.
How to do squat jumps:
- Get into the position by standing with your feet hip-width apart and your arms beside your body. After that, draw your shoulders and shoulder blades down.
- Keep your stance and engage your core to keep your lower back straight. While in this position, make sure to keep your knees slightly bent.
- For the next step, gradually drop your hips down. Return into a squat position until your heels almost raise from the floor. Hinge forward slightly at your hips to keep your spine vertical.
- Once you're in that position, pause for a moment before you jump up through your ankles, knees, and hips at the same time.
- While you're in the air, move your knees up near your torso.
- Try to land gently on the middle of your foot before shifting your weight back toward your heels. Doing this will help absorb the impact, move your hips back and down as you land.
- Do these 6–12 reps regularly to achieve your highest vertical jump as quickly as possible.
"Rebounding" on a Trampoline
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For this type of exercise, you'll need a mini or full-sized trampoline which will allow you to better mimic the feeling of jumping and being in midair while putting less stress on your joints.
To increase your vertical jump in no time, try the following exercises on the trampoline:
- Jogging - Jogging is one of the best ways to make yourself comfortable on the trampoline.
There are two ways to do this...
Method 1 - You can either have your back vertical or lean backward a little while lifting your knees. You can try raising your knees only a few inches. Then as you progress, lift your knees as high as your hips or chest.
Method 2 - Jump up and down or side to side, or do jumping jacks for 20 seconds. After doing that, rest or jump slowly for 10 seconds. Try to repeat this process at least seven times. Once done, continuously increase the duration of the work period to a minute or longer.
Final Words
If you want to increase your vertical leap in order to dunk the basketball, these exercises are a great first step that will help you to do just that.
You need to be committed to practice and to continual improvement on your game.
Many players, just like you, have chosen to take the next step and become more serious about increasing their vertical jump, by investing in an affordable training course by one of the best vertical jumpers in the world.
In his training, he shows you (through videos) the EXACT exercises, tips, tricks, and techniques he uses to teach anyone how to increase their vertical leap significantly...
He shows you his PERSONAL training regimen that has allowed him to have a vertical jump of 44"+, and you can save hours of your time by just learning his exact system...
