So You Want To Learn How To Jump Higher... Here's Exactly How You Can Start Jumping Higher FAST!
Regardless of whether you want to jump higher for basketball, volleyball or any other sport, this vertical jump exercise and workout blueprint will help you level up your jumping ability in a matter of weeks.
If you want to learn some pro hacks that can help add a few inches to your vertical jump in only a matter of minutes to hours be sure to check out our free vertical jump training course Rapid Vert Gainz.
In this guide you are about to learn various vertical jump training techniques that will help you reach your vertical jump potential. These are the same training methods applied by many professional athletes around the world.
Some of the innovative mobilization and activation techniques you are about to learn will help you start to jump higher FAST with minimal effort required on your behalf.
You will also learn specific vertical jump training exercises that will require you to commit to a much more consistent and sustained long term training effort.
Yes, these particular exercises are tough. But these are the exercises that can help you jump significantly higher and allow you to join the exclusive 40+ inch vertical jump club.
These are the best jumping exercises and training protocols you will ever see in any "how to jump guide", ANYWHERE.
You can think of this guide as your vertical jump bible.
NOTE: Due to the fact that the majority of our readers are basketball players, this jump higher guide was written with a focus on the end goal of learning how to jump to dunk a basketball.
Regardless of the sport you play, one thing is for sure, you can take the information provided in this guide and apply it to start jumping higher today!
Feature Photo Credit: C-Town Throw Down, by Erik Drost, licensed under CC BY 2.0 (modified from original)
We Share An EXTREME Obsession With Wanting To Jump Higher
Let's be honest, there is no more impressive feat in the world of sports than the act of throwing down a massive dunk on the competition.
However, to achieve this feat you will require an impressive vertical jumping ability.
Trust me, I understand how obsessive a person can become when it comes to wanting to be able to jump higher, especially to dunk.
Our team here at Vertical Jump World have all dealt with this extreme desire to want to dunk a basketball at one stage of our lives.
We even have a section on our site dedicated to vertical jump for basketball players.
Maybe your parents or girlfriend don't understand just how strong this desire to jump higher burns inside of you.
I on the other hand can totally relate.
If you have any burning questions regarding how to jump higher after reading this article, please leave a comment below and one of our team will get back to you as soon as possible.
I highly doubt you will though. We have taken the time to cover absolutely everything you will ever need to know about jumping higher.
We hope you enjoy this epic jump guide.
NOTE: If our tips do help you add inches to your jump then please leave a comment below telling us about your journey!
The Key Components You Must Develop & Master To Jump Higher
- Lower limb and core stability
- Jump specific movement efficiency
- Lower limb and posterior chain maximal strength
- Rate of jump specific force production (power)
- Optimized body composition (low body fat levels)
- Efficient and powerful ankle and foot function
- Optimized Stretch shortening cycle and elastic / reactive abilities of the lower limb muscles and tendons.
"We are here to break the mold and finally provide athletes with a no-nonsense step-by-step approach to learning how to jump higher"
Does Vertical Jump Training Really Help You Jump Higher?
Yes, vertical jump training really works!
By consistently overloading the body with resistance and challenging the most important muscles for vertical jump in a jump specific manner, the body adapts.
The end result is a more "springy" and explosive physiology that allows you to jump much higher.
How much higher you will be able to jump depends on a number of factors which I will discuss in greater shortly.
A ball park figure would be an improved jump height somewhere in the range of 6-24 inches in 12 weeks assuming that exercise prescription, nutrition, recovery and injury prevention is optimized.
One of the best ways to get an idea of what sort of results you can really get from following a well prescribed jump training protocol is to take a look at some of the jump success stories from the best vertical jump training programs on the market.
The makers of these programs compile and document lists of verified testimonials from their customers.
Many people find these testimonials serve as great motivation along their jump journey and are definitely worth checking out.
Purchasing a "done for you" jump program is by no means necessary. This guide will give you all the info you need to jump higher for free.
However, some people prefer to follow a jump training program as they don't require you to "learn" how to jump higher.
You simply fire up the program and follow the workouts day by day.
Sure if you can afford it go ahead, they flat out work and are quite affordable considering the value and bonus gifts they provide.
If you are short on cash, and have plenty of time that you are willing to dedicate to learning both the art and science of jumping higher then all the info you need can be found on our site here at Vertical Jump World. Most of it in this very article!
If you want to follow a proven vertical jump training program that gets results there are many high quality programs to consider. Some of the worlds best vertical jump trainers have put together programs that can help participants add many inches to their jump height. These trainers include people such as Paul Fabritz (The Vert Code), Jacob Hiller (The Jump Manual), Adam Folker (Vert Shock), Isaiah Rivera (THP) and Ben Patrick (The Knees Over Toes Guy).
1. Breaking Down The Vertical Jump
A vertical jump is an activity that involves elevating one’s body into the air by using explosive lower body muscle activation.
When observed in the form of a squat jump it is a relatively simple movement.
However, the vertical jump movement becomes much more complex when performed in a sport specific way, such as when dunk training.
Regardless of the complexity of the movement we can still break the vertical jump down into 3 distinct phases.
The Dip:
The downward dip consists of hip, knee and ankle flexion.
This is also known as the eccentric phase of the vertical jump.
The Pause:
The split second pause between the downward and upward phase.
This is known as the amortization phase.
The Explosion:
The explosive upward rising jump movement.
This is otherwise known as the concentric phase.
The Road To Vertical Jump Mastery
If you want to dominate the competition, particularly in basketball and volleyball, a high vertical jump is a must.
I am sure you have all dreamed of rising up over the competition and throwing down a dunk like the world's best dunker Jordan Kilganon or your favorite NBA vertical jump freaks
Only a dunker knows the feeling!
"The grace and power of an athlete dominating the competition with their explosive vertical jumping ability is a thing of pure sporting beauty"
The vertical jump is commonly used as a tool to measure and assess an athlete’s lower body power and explosive strength.
In fact, the simple vertical jump test is one of the most reliable functional fitness tests used by coaches and talent scouts to determine the physical attributes of an athlete.
The vertical jump is also heavily researched by sports scientists due to their interest in the strong correlation between vertical jump performance and general sports performance.
A Word Of Caution To Beginner Jumpers
Important: If you are new to jump training be careful not to "go too hard,too soon".
An overly aggressive approach to jump training is common issue among teenage athletes and will often be counterproductive in deriving max vertical jump gains.
An overzealous approach to jump training can also lead to over-training and injury.
Take your time to learn the jump training principles in the following guide to begin to truly understand what it really takes to jump higher.
Yes, it will take time before you can jump significantly higher, but bit by bit you will begin to join the pieces of the vertical jump puzzle together.
Remember, knowledge is power.
Explosive Power!
2. Can You Jump Higher Than The Average Person?
The Average Vertical Jump Heights By Gender
You are about to see the average vertical jump heights for males and females.
Don’t worry if you rate poorly. If you work hard on your training you will start jumping higher.
If you follow a proven vertical jump protocol you can significantly improve your jump height in only a matter of weeks.
3. How High Do You Need To Be Able To Jump?
Considering that the average standing reach for a 6 ft male is 8 ft, in order to touch the rim this person would need a vertical of 24 inches.
This is approximately 4 inches above the average person’s vertical jump height.
In order to dunk (standard two or one foot dunk) a rim clearance of at least 3 inches is required.
To throw down a spectacular windmill or 360 dunk a rim clearance of at least 8 inches is required.
So for this 6ft subject to consistently dunk a vertical jump height of 27 inches is required.
To throw down spectacular dunks a 32 inch vertical jump is required.
There are many ways to measure your vertical jump height. To learn more make sure you read our huge guide on vertical jump testing.
Recommended For You: How Tall Do You Have To Be To Dunk
Simple Vertical Jump Calculator
You will find many vertical jump calculators on the web...
Who needs a vertical jump calculator? It’s very simple math!
To work out how high you need to jump to be able to dunk you don’t need a complicated vertical jump calculator like some people make out.
Instead use this simple vertical jump calculation as follows and determine exactly how high you need to be able to jump.
All you need to know is your standing reach height. That is the height of your hand when standing flat footed and reaching straight up.
Vertical Jump Required To Achieve A "Standard" One Or Two Foot Dunk
(Hoop Height (10ft or 3.048m) - Current Standing Reach (In Inches or Metres ) + 3 inches (7.62cm) = Vertical Jump Height Required
Vertical Jump Required To Achieve A "Spectacular" One Or Two Foot Dunk
(Hoop Height (10ft or 3.048m) - Current Standing Reach (In Inches or Metres ) + 8 inches (20.32cm) = Vertical Jump Height Required
How To Jump Higher If You Are Short?
If you are "vertically challenged" you are just going to have to work a little harder on your jump training, probably also for a little longer.
I have seen numerous people under 5 ft 7 inches train to jump high enough to allow them to throw down some very impressive jams.
Check out these 5 shortest NBA players to dunk if you are "vertically challenged" and need some extra inspiration.
If you are short it won't be easy, but it can be done!
4. Identify Your Jump Weaknesses
- Do you lack explosiveness, "springiness" and plyometric ability?
- Are you weak in the lower body and posterior chain musculature?
- Are you carrying excess body fat that may be stopping you from increasing your vertical jump?
If you want to jump higher you must drop your ego and be honest about your physical limitations.
Identifying your jump specific weaknesses will allow you to develop them through targeted training.
This means that you can start jumping higher, faster!
PRO TIP! Remember an athlete who cannot squat his own body weight will not derive as much benefit from plyometric training as someone who already has very strong legs.
In contrast, an athlete who squats twice his body-weight will waste his time with more weight training for vertical jump and would greatly benefit from a plyometric base