If you are looking to add some height to that vertical of yours then listen up and try this workout! I thought I would give the basketball players some love today! haha
On a real note, I am posting a quick video to help increase your vertical! This workout will be revolved around jump training to help produce more bounce. I like the way this workout is designed because I made it to max out power with the box jumps, then work a little more fast twitch fibers with the alternating lunge jumps. Note that you will see I incorporate a basketball so that basketball players can add an “in game” scenario. If you are not a basketball player, you can still benefit from these movements but keep an eye out for a big article coming up on increasing your vertical soon! Like, maybe next week;)
Okay, lets get to the workout! As I always stress with my athletes and clients, start of with a warm up, preferably a dynamic warm up. Then we start with our first exercise, front squats with dumbbells. If you do not know how to do these exercises, don’t worry! I have a video at the bottom to help you. We will perform this exercise for 4×10 reps. I want this to be an explosive movement on the way up! Check out the form and how I hold the dumbbells for this exercise in the video.
Next will be alternating lunge jumps with dumbbells. This will be done for 4 sets of 6 each leg (12 total). Don’t let the form break down, keep the chest up and explode through this movement.
3rd exercise is where we will need a ploy box. We have box jumps with a pivot step. WATCH THE VIDEO AT THE BOTTOM and you will understand. Make sure you make the pivot strong and jump up to the box after. We will do this 4 x 4, this will ensure you can get a little power out of the jumps.
The last exercise we will complete is box jumps with a reverse pivot step. These box jump variations are perfect for post players in basketball but as I said earlier, it will still benefit you as well!
I hope this helps you basketball players and coaches out there for a quick, efficient workout. You can do this 2-3 times a week for faster results. I hope you all have a great Friday and enjoy the weekend!
If you are interested in my 1 on 1 personal training & online training then please contact me and we can discuss details and how we can get you to where you want to be! I am taking athletes of all sports and gym goers as well.
Contact me through email:
Costafitness1@gmail.com
-Alex Costa-
costafitness 