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Conditioning Exercises to Increase Vertical Jump

Well i’m 6ft and I can barely touch the rim. It sucks seeing guys that are a lot shorter than me dunking with ease. I know i’m not ever going to end up with hops like Lebron Jame, all I need is a few inches. I was thinking about increasing my 1rm Power clean. Also, I’ve read that jump roping improves your vertical? Thanks in advance.

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Good luck.

jumping

Getting stronger and losing fat will help.

Jumping one time does not require conditioning.

Unless you’re surrounded by genetic freaks, I have a hard time believing you constantly see guys way shorter than 6’ dunking with ease.

[quote]tom1961 wrote:
Getting stronger and losing fat will help.

Jumping one time does not require conditioning.[/quote]

By your logic training for the 40 yard dash doesn’t require conditioning either

[quote]WhiteFlash wrote:
Unless you’re surrounded by genetic freaks, I have a hard time believing you constantly see guys way shorter than 6’ dunking with ease.[/quote]

My universitys gym is flooded with them.

[quote]Justliftbrah wrote:

[quote]WhiteFlash wrote:
Unless you’re surrounded by genetic freaks, I have a hard time believing you constantly see guys way shorter than 6’ dunking with ease.[/quote]

My universitys gym is flooded with them. [/quote]

Bullshit. I’ve played ball my whole life, been around several college and pro players and have seen maybe a handful of sub 6-footers dunking with ease. Dunking, yes. With ease implies that they’re doing contest level dunks. Post a vid of these sub 6-footers with superhero hops.

[quote]WhiteFlash wrote:

[quote]Justliftbrah wrote:

[quote]WhiteFlash wrote:
Unless you’re surrounded by genetic freaks, I have a hard time believing you constantly see guys way shorter than 6’ dunking with ease.[/quote]

My universitys gym is flooded with them. [/quote]

Bullshit. I’ve played ball my whole life, been around several college and pro players and have seen maybe a handful of sub 6-footers dunking with ease. Dunking, yes. With ease implies that they’re doing contest level dunks. Post a vid of these sub 6-footers with superhero hops.[/quote]

No one said they were doing windmill 360’s. When sub six footers dunk they usually don’t get it on their first try. However these guys usually get it on their first try which is why I said they dunk with “ease”

I’ve seen a few 5’6"-5’9" guys put down dunks. Craziest was a 5’3"ish guy grab the rim off no step.

I have around a 32-33" standing vertical, but can’t dunk (small hands). A double body weight squat at low body fat, power cleans, and box jumps all helped it.

Jumping is a pure display of power/explosiveness. Conditioning will only help you with repeat efforts but you need fo get there first.

You need to jump, lots. Sure stuff like rope jumps will help, in the way doing light 20 rep squats will help but it isn’t where the money is.

You also need to get stronger as power is the rapid application of strength.

Snatches will help but jumps are where you’ll get bang for buck.

You also need to get lighter.

[quote]Justliftbrah wrote:
all I need is a few inches. .[/quote]

Don’t we all…

Snatches are too complex to bother doing just for the sake of increasing vertical.

[quote]amayakyrol wrote:
I’ve seen a few 5’6"-5’9" guys put down dunks. Craziest was a 5’3"ish guy grab the rim off no step.

I have around a 32-33" standing vertical, but can’t dunk (small hands). A double body weight squat at low body fat, power cleans, and box jumps all helped it.[/quote]

I’m 5’9" and at 32 with 3 knee blowouts under my belt I can still put down a 2-hand dunk. Won 3 dunk contests around Houston before the blowouts. Had a handful of juco and small D-1 opportunities that I fucked up. Played in Pro-Ams and several well known rec leagues. Occasionally help a couple buddies who coach local high schools with strength programming and skill work. Been around basketball a long time. A sub 6-footer dunking with ease is not that common.

Get stronger, don’t be fat and get comfortable jumping. That’s your best bet.

[quote]Justliftbrah wrote:
Well i’m 6ft and I can barely touch the rim. It sucks seeing guys that are a lot shorter than me dunking with ease. I know i’m not ever going to end up with hops like Lebron Jame, all I need is a few inches. I was thinking about increasing my 1rm Power clean. Also, I’ve read that jump roping improves your vertical? Thanks in advance.[/quote]

You’ve chosen to name yourself ‘justliftbrah’ and yet all of your posts are asking of ways to somehow bypass hard work and lifting.

Hey mate
Increases in vertical jump performance have been observed with a minimum of 50 ground contacts performed two times per week over a 6-8 week period. Based of my on athletes I have seen increases of up to 20% in this time. However, that is for athletes that are new to plyometric training. Understanding that training your power clean will increase lower limb power, but for gym work I would suggest barbell squat jumps, these can be conducted on a smith machine or with a free barbell and you should use only 30-40% 1RM to train at maximal velocity at a 3-5 rep range.

Based of the fact that your trying to improve this for basketball it would be wise to try and train using unilateral exercises as you are not always going to perform jumps using both legs during games.

Below are a few field based single limb plyometric drills that I use to increase sprint and jump performance.

Any questions let me know

Hi DackerSC,

Thanks for the videos.

Sprinting is something that I have always wanted to improve. How would you program those pylo’s into a program. Twice a week for 6 weeks, and then reload?? Do you progressively change any of the drills?

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@theBird

I would use a undulating periodisation model something like a 3:1 or a 4:1 depending one how familiar you are with them. So for a beginner it would be two days a week - days that have had 36 hrs rest from last training session.
Week 1 - 50 GC / session
Week 2 - 55 GC / session
Week 3 - 60 GC / session
Week 4 - 40 GC / session
Week 5 - 55 GC / session
Week 6 - 60 GC / session
Week 7 - 65 GC / session

wouldn’t program much above 70; just increase the complexity of the jump or add load (for advanced)

The drills progress based on how the athlete is adapting, if the first time i show them the drill then we may only use it 1-2 more times in that session because they have aren’t “learning anything”. However, if they suck completely at it the drill needs to be regressed. So the answer is drill changes day to day depending on the athlete.

  • Sorry i rushed this answer had to work -

Regards

Are you a one legged or two legged jumper?

One legged:
squat
bounding
depth jumps
lots of glute/hamstring work
Single leg exercises

two legged:
squat
depth jumps
hamstring/glute work

I haven’t tested this year, but at 33 years old I reckon I can still throw down a 2-hander. Good luck!