Have you ever found yourself asking the all-important question ‘Why can’t I dunk the ball when I am trying so hard?’ This is one of the questions that usually are answered with a variety of excuses such as; too short, no vertical leap, or best yet, not worthy.
The first two are viable excuses that used to hold some water yet the final excuse is the one that needs to be addressed first before any vertical jumping program can be initiated.
We all understand that being 5’4” and with little or no leaping ability to speak of will make it rather difficult to dunk the ball except on a 6’ rim on the kiddies playground. For those ‘want to be ballers’ there is always, golf, yet for those basketball players that are on the proverbial cusp, there is hope.
That hope is in the form of plyometric exercises and the discipline that is required for jumping workouts.
Definition of Vertical Jumping Workouts
Jump reach minus the standing reach is the definition of a vertical jump. This is the reason why basketball players are constantly striving to improve their verticals through a plethora of vertical jumping workouts.
Now the realm of the high-flying leapsters that was once sacred territory reserved for the super-stars is now being invaded by regular ‘scrubs’ with dunking on their minds.
What’s this? A 5’9” bench-warmer is coming to the hole and bringing it hard? Yes and the reason that this smallish guard will dunk the ball and dunk it on anyone who is unfortunate enough to be in the post is plyometrics.
You see the kid has been researching the Internet and has come across the magic of vertical jumping workouts that involve plyometrics. By definition the vertical jumping workouts seem to be easy enough to comprehend yet how hard are they to endure? They are relatively basic workouts with a twist.
Plyometric Vertical Jumping Workouts for Basketball Players
When it comes to leaping out of the gym the basketball player desires to do this more than any other athlete in any sport. The reasoning behind this phenomenon is that the reward is two-points and all the glory that comes with the dunk.
How does the baller get from point A to point B and ends up slamming the ball like a rocket-man? Through discipline, hard work, and plyometrics.
What exactly is plyometrics?
It is the exercise regimen that concentrates the muscle fibers and loads them up then explodes into a vertical jump and does this over and over. The end results from a set of strict plyometric vertical jumping workouts is soaring. Explosive rebounding, power-packed instant offense, menacing board-clearing rebounds, and effortless slams are coming.
That’s the basic results from a plyometric set of vertical jumping workouts for the basketball player.
The Best Two Plyometric Jumping Workouts in College Basketball
Let’s take a look at some really great plyometric vertical jumping workouts to get you slamming the ball like a big center.
The first one we will break down is one of the favorites of some of the greatest US Division One NCAA Basketball teams. This exercise is the one that is a standard for all players who want to play in this highly competitive league.
It involves the leg muscles and the fast-twitch muscle training format. It is referred to by many different names yet the process is basically the same for all, jump onto a short box then jump down and jump again this time on a slightly higher set box.
The process is very good for improving the basketball player’s vertical jumping ability and very quickly.
Weighted Tiger Box Jumps
- Position Two Sturdy Wood Boxes 20’/32” as Close as Possible to Each Other
- Pick up a Pair of 15 Pound Weights and Grip Both Very Tightly
- Position Your Body Directly in Front of the 20” Wooden Box
- Once up Step Down and Then Slid Over and Jump Onto the 32” Wooden Box
- Step Down and Immediately Jump Back Onto the 20’ Wooden Box
- Repeat this Process Three Times with 10 Jumps
With consistent and disciplined training I have personally witnessed an increase of 11” and above for my teammates and three of which began to dunk for the first time in their careers six months after beginning this great set of plyometric jumping workouts.
Jacob Hiller is one of the best vertical jumping masters in the game of basketball. From a very humble beginning to a leadership mentoring role in the basketball world, Hiller has raised the bar for jumping vertically out of the gym.
‘The Jump Manual’ was created for the athletes that required a higher vertical leap for many sports yet basketball is the one true passion for Jacob Hiller and he has not disappointed at all.
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