How Do I Increase My Vertical Jump?

Posted on by costafitness

Siri, help us out!

Today I want to give you a few main tips to implement immediately to start seeing more progress on your vertical jump. Scroll down, watch these videos and read the short excerpts on what you can start throwing in!

“Hey Siri, how do I increase my vertical jump?”

When it comes to increasing your vertical jump, it can get tricky and need very personalized programming depending on the individual, goals, sports, previous injuries, muscle imbalances, etc. 

When I have athletes come in for vertical jump training, just like speed training, I will test them and run assessments on a variety of things. In order to see the most results, I base MOST (but not all) programs around a few main things. 

They would be:

🏋️Strength training (heavy)

🧘‍♂️ Warm up and pre activation

🐰 Plyometrics 

I will spend time going over many more things depending on the individual but these are some main key starting points you can implement immediately to start seeing better results!

 #ironstrengthandconditioning #costafitness #fitness #strengthtraining #jumptraining #increaseyourvertical #verticaljumptraining #vertical #verticaljumpworkout #basketballtraining #longjump #highjump #footballtraining #jumphigher #strengthtraining #dynamicwarmup 

-Alex Costa-

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Basketball Workout- Jump Trainer

Posted on by costafitness

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-