I was at a local high school basketball game and saw the most amazing
dunk. The crowd of high school aged kids raised to their feet and
roared with excitement. I couldn't hear the guy next me talking.
When the crowd settled down enough that I could hear again, the man
next me asked how it was that a kid his age could jump high enough to
dunk. He continued to tell me about his own son who had been trying
different exercises to jump higher but didn't seem to have any
success. The man knew that I trained athletes of all ages and skill
level so he began asking me a bunch of questions about ways to
increase your vertical.
After giving him the short version of what to look for in an effective
jump training program, I gave him 3 exercises to jump higher that his
son could started with right away and increase his vertical. I have
outlined those same 3 exercises in this article.
Remember that with each of these exercises it is critical that you
spend as little time as possible on the ground. The ability to
transition from one move to the next is what is going to increase your
vertical and jump higher. I usually recommend 10 repetitions of each
of these exercises.
Dynamic Step Overs: This is an exercise that requires the use of a
step stool, plyometric box, weight bench, or something that you use to
step over quickly and jump off of. The idea is to go from one side of
the box to the other as quickly as possible. Start on the right side
of the box and quickly step sideways to the left and on to the box.
Jump off of the left foot and over to the left side leaving your right
foot on the box. Quickly step up with the right leg and jump to the
right side. Repeat side to side for 10 repetitions on each side. You
need to quickly jump from one side to the other spending as little
time on the ground as possible. As you get better and better, increase
the height of the box to make it more intense.
Split Scissor Jumps: Begin with your feet staggered with one in front
of the other and not quite shoulder width apart. As quickly as
possible jump as high as you can and switch the position of you feet
so that the front foot becomes the rear foot. When you land, repeat
the jump.
Skaters: This is by far one of my favorite exercises increase your
vertical and lateral agility. Not only does it require that you jump
as high as you can but you must quickly change directions. Place a
cone or some other target about 2 steps away from each other. Stand
behind one of the cones with the other to one side. Jump laterally to
the other cone and land on one foot. Quickly jump off of the same foot
back to the starting cone. The movement will look like an ice speed
skater, hence the name.
There are many different exercises to jump higher and increase your
vertical. There are just as many programs to jump higher. Finding the
right jump training program is critical to your success and ability to
jump higher.

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