This free vertical jump training program is a plyometric workout program designed to help you increase your vertical jump, leg strength, balance, and explosiveness.
For a more in-depth program that includes all aspects strength training, speed training, speed and agility training, quickness, footwork, plyometrics and all areas of training essential for basketball players, take a look at The Complete Basketball Strength & Speed Program.
The vertical jump is an important athletic skill for basketball players, but not simply so that you gain the ability to dunk. Improving your vertical jump might afford you the ability to dunk but it can also help you become a better rebounder, better shot blocker, better shooter and a better athlete in general. This vertical jump training program is also an effective way to help reduce knee and ankle injuries. The explosiveness gained by utilizing this jump program can be invaluable. Let me offer some quick explanations concerning the above points.
When you improve your vertical jump, you are also improving your explosiveness. This means that you will be able to jump higher, get off the floor more quickly and reach your highest point faster. This quite obviously relates to rebounding ability because not only will jumping higher give you an edge over your opponent, but being more explosive to the ball will help you get to it quicker than your opponent.
The same theory holds true for shot blocking. Being able to jump higher helps you block shots, but jumping quicker helps your timing and ability to get up to block a shot.
Improved vertical jump and explosiveness can also aid in shooting. If you can jump higher and get up quicker than your opponent, you will gain the ability to shoot more frequently because even if you are well-guarded, you can get up and over your opponent before he/she is even off the ground.
This vertical jump training program can also help in the reduction of knee and ankle injuries. It is certain that plyometrics can be difficult and possibly dangerous, however, with good technique and form the danger is minimal. (More about the dangers and technique is discussed in the program file). Many of the exercises are specific to increasing vertical jump and explosiveness and some of them are geared more to improving balance, one-leg strength, ankle strength and knee strength. If you don’t overdo it and overtrain your body, the strength can certainly be increased in the ankles and knees.
Let me also mention that if you are thinking you will increase your vertical jump by 10 inches in 2 weeks, you are mistaken. Any so-called vertical jump program that “guarantees” that is full of hot air. A realistic improvement is adding about 3 inches to your vertical in 2-3 months. Some will increase more, some won’t. It partly depends on your effort, but also on your genetics. The main thing is that you won’t suddenly get a 50-inch vertical jump. Not even Jordan had that!
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