When it comes down to it, in order to increase your vertical jump you have to improve your EXPLOSIVE POWER. The best way to accomplish this is to lift with VERY HEAVY weights. When performing each exercise we should not be able to do more than 8 reps per set. If you can lift more than this, then you need to increase the weight.

The main muscles involved when performing a jumping motion are the hamstrings, quads and calves. So these are the muscles that we are going strengthen in order to get you dunking in 4 weeks or less. The exercises below are the best exercises you can do to improve your vertical leap. It is important to not only do strength exercises but also use a combination of speed exercises as well.

The Strength workout: (Do 3 Sets of 8 reps with VERY HEAVY weight.) Do not do a bunch of reps. You will feel a burn but doing a bunch of reps defeats our purpose. That will increase your vertical endurance and not your explosion. Do this 3 times a week.

Squats

Lunges

Good Mornings

Hamstring Raises

Dead Lifts

You probably recognize most, if not all, of these exercises since they are very common. I am not going to explain how to perform them. If there is an exercise that you are not familiar with then do a search for it on Google and you will easily be able to find more information about it.

The second workout we have is the Plyometric Workout. You should do this workout twice a week on your off days.

Run 50 or 100 yard sprints – 3 sets

Jump Rope – Do 1 minute drills

Knee Highs

Depth Jumps

Focus On Your Jumping Technique First

Improving your jumping technique just might give you the extra height you need to learn how to dunk. It’s an area that most people neglect and they are not jumping to their full potential.

I have created a squidoo lens dedicated specifically to improving your jumping form. You can view the lens through the Learn How To Dunk link below. If you practice the techniques I have listed on that lens you can increase your vertical jump anywhere from 3 to 6 inches. That is pretty impressive considering you haven’t even implemented any workout routines yet. So head over there and check it out.

By performing this workout and practicing the proper jumping form CONSITENTLY over the next 4 weeks, I am certain you will increase your vertical leap and learn how to dunk. I hope you liked this information, now let’s get started

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For more information on how to dunk and the best exercises to help you increase your vertical leap then head over to www.40inchvertical.net and start jumping higher TODAY!!

When a person jumps, the three major muscle groups involved are the quads, hamstrings and lower back. Well, what about the calves you may be asking….they really don’t play a large part. Try this test out for yourself if you don’t believe me.

Stand in place with your feet flat on the ground. Do not bend your knees and jump up as high as you can. Alright,….well I’m guessing you didn’t jump very high. That would be because when you try to jump that way your body is only able to use the calves. Ok, repeat the test again but this time take a deep knee bend. Are you done? This time you should have jumped much higher because you are using your large muscle groups in your legs.

In reality the quads, hamstrings and lower back are responsible for about 80% of your leaping power. So it would make sense to base the majority of our training on these muscle groups. Here are a few exercises that I recommend…

HEAVY Squats – Notice I said the word “HEAVY”. If you are trying to improve your vertical use heavy weight and no more than 8 reps. Squats are hands down the best overall exercise you can do to improve your vertical leap. If you look at the squat motion you can easily see that it closely resembles the motion you use when you are preparing to jump. This exercise hits all the right muscle groups.

Sprints – Running sprints has several advantages. They will increase your speed, build your leg muscles, and improve your vertical jump. You can perform sprints anywhere, you don’t have to take time out to go to the gym. You can easily make them harder as well by running up a hill if the flat land sprints become too easy or boring.

Jumping rope - You can use the jump rope pretty much anywhere and it will help your reflexes and improve your cardio. If you haven’t done it for a while you will quickly see that jumping rope is a great workout. Although, if your workouts start to become easy, you can add some ankle weights to make them more difficult.

Box Jumps – Box jumps are a basic plyometric exercise that you can do to improve your vertical leap. You don’t have to have the professional boxes to perform them either. Basically anything will do. Jumping onto and off of a tall bench works well. Just remember to jump up again as soon as your feet hit the ground and EXPLODE UP as high as you can.

Heel and Toe touches - With your feet shoulder width apart, jump as high as you can and lift your heels toward your butt. Now while you are in the air touch your toes. Land, jump again and touch your heels. If you master this and want to mix it up, to increase the difficulty try to touch your toes and then your heels before you land.

An area that is commonly overlooked is the individual’s jumping form. It is easy to gain a quick 2-3 inches on your vertical just by implementing the proper jumping techniques. Trust me, I can say this from experience because I have seen it in myself.

Want to find out more about Michael Jordan’s Vertical and how you can increase your vertical leap? Then visit Brayden Fisher’s site at: www.40inchvertical.net for the best vertical leap exercises and workouts.

Strength shoes are designed with a 1.5″ hard rubber platform attached under the balls of your feet which prevent your heels from directly hitting the ground. This will make your calf muscles have to work harder in any exercise that you perform in them. In reality, I’ll admit that many people DO increase their vertical jump using platform shoes. However, the improvement is because of the drills and exercises they do not by the magic of the shoes.

Several scientific studies have been done proving this theory. For example, in one test we had a group of people who used jump strength shoes and a group who didn’t. The exact same workout routines were used by both groups, and the people who were not using the strength shoes had the same improvement in their verticals as the group using the shoes. In some cases the people not using the shoes had a better improvement.

The workout was provided by the manufacturer. It randomized 12 intercollegiate track and field participants to a Strength-Shoe group and a normal-shoe group. After 8 weeks of a training program supplied by the manufacturer, the normal-shoe group showed a tendency to improve more than the Strength-Shoe group on all performance measures!

The individuals training in regular shoes improved more in the 40-yard dash, vertical jump, strength at slow speed, and strength at fast speed. Only calf circumference tended to improve slightly more in the Strength-Shoe group. Two of the six athletes in the strength shoe group complained of shin splints, and one of them had to drop out of the study because of the pain.

I’m not saying that you shouldn’t use jump strength shoes. If you have had success with them then that is awesome. But I do want to make you aware of the studies that have been done if you are considering making the purchase. Strength shoes are really not necessary to increase your vertical leap. I can say this because I have never used them and I have increased my vertical jump by more than 12 inches.

However, just using strength shoes alone probably won’t bring you the type of gains that you are looking for. A step-by-step program will enable you to reach your goals faster. An extensive customizable vertical leap program that covers all aspects of training is needed to see REAL gains (like the 12″ gain that I got).

Just by taking a few moments to learn the proper jumping form can give you an instant increase of 2-4 inches in your vertical! If you would like additional information on how you can improve your vertical leap and get the EXACT program that I used to increase my vertical then check out the links that I have below:

Learn more about how to Increase Your Vertical. Stop by Brayden Fisher’s site at www.40inchvertical.net for the best exercises and workouts.

This is something that I can say with confidence because I was able to increase my vertical from 31 to 43 inches! Now these gains didn’t happen in a week or two. In fact, it took me about 7 months to gain those inches. I wish I could tell you different, but there is not a supplement or magic pill that you can take to help you improve your vertical leap.

The better you understand your body and WHY you are performing certain exercises, the faster your training will yield results. So, before we begin your 40 inch vertical training we need to understand some basic principles:

Principle #1 – You Need To Focus on Quality Over Quantity

One of the biggest mistakes people make is performing a bunch of sets and reps. They spend hours each day doing drills and are dedicated to them. They feel the burning in their legs and calves but get no results. So why is this?

Training this way improves your muscles endurance instead of your jumping power. They may be training really hard but they are training WRONG. In order to train effectively for explosion we need to focus on the QUALITY of the reps and not the quantity. Also, focus on your INTENSITY instead of repetitions.

INTENSITY must be the focal point of your workouts. If you are pacing yourself during your workouts you will not see the results in your vertical jump that you are looking for. Instead you need to do fewer reps.

Principle # 2 – Overload Your Muscles

There are three main muscles involved when a person jumps…..the quads, hamstrings, and calves. If we want to increase our vertical leap we must create more EXPLOSION and POWER with these muscle groups. Working out with VERY HEAVY weights with low reps is the answer to our problem. Training this way will overload the muscles and make our muscle fibers stronger. Stronger muscle fibers will contract with greater force and give us more EXPLOSION which is what we need. Understanding this principle is very important when training for a 40 inch vertical leap.

Principle #3 – Complex Explosion Training

Complex training is the combination of plyometrics and weight training. There is ABSOLUTELY no other training method that will increase your vertical jump better than the correct implementation of these two techniques. Stop looking for the perfect gadget or gizmo to help you achieve that 40 inch vertical jump that you are looking for they don’t exist. Nothing beats hard work.

For suggestions and examples of some of my favorite exercises to help increase your vertical jump check out the links I have below. You can find several exercises that I recommend that are VERY effective at helping you increase your vertical.

A little about me….

Looking to find the best 40 Inch Vertical Training around, then visit www.40inchvertical.net for the most effective training programs and vertical leap exercises on the planet!!

With The Jump Manual, there are several features you will be able to take great advantage of. First off, you will find that you are given a complete workout chart that will show you how to increase your leap. You will also find how you will be able to get the most out of your workouts so that you can drastically improve on your vertical jump.

Next you will find a complete training video library that is filled with exercises you can take advantage of. Adding inches to your vertical leap is not going to come easy. It is not something you can do overnight. But with the right mindset, the proper determination, and the willingness to do every exercise and stretch mentioned in this video library, you will see results.

Weight training can be extremely beneficial when trying to increase your leap, but not everyone has access to a weight room or weights. This does not mean you have to forgo this option as there are a number of alternatives you can substitute for weights. You can find countless alternatives with The Jump Manual.

What many people do not understand is what you eat can have an impact on whether or not your vertical leap goes up. For this reason, it is imperative you know what to eat to experience gains while reducing injury at the same time. This manual will show you what foods can help build muscle.

Since there are so many different programs to pick from, you can easily find yourself confused, not able to decipher one program from another. You do however need to realize that one-on-one training is critical. With The Jump Manual, you will have this training through email.

For those looking for a legitimate program that will add inches to their vertical leap, there is no need to look anywhere else. The Jump Manual comes with everything you need in order to obtain the most benefits and to add on the inches you have always wanted to add on.

Learn more about the jump manual review. Stop by Ryse Edwards’s site where you can find out all about increasing your vertical jump easily.

One way to learn how to jump higher is through increasing your flexibility. A higher vertical leap is best achieved by a flexible person or athlete. The more flexible your body is, the more comfortable you can be in jumping higher. One of the most effective ways to improve your flexibility is through stretching exercises. In doing stretching exercises, do not just concentrate on your legs – work on your whole body.

You will also need to develop different muscles groups in your body if you plan on jumping higher. Oftentimes, athletes would only concentrate on developing their leg muscles. Indeed, leg muscles are primarily involved in jumping but they are not the only ones that need to be developed. You also need to work on your dorsiflexors, inner abs, and other crucial muscles. Your muscles will not only make you jump higher, they will also help you in achieving better landing so you can keep yourself free from injury.

Working on your toes can also help much in making you jump higher. Do you know that your toes contribute to the pushing power of your feet? Jumping high means being able to exert leg power. Increase pushing power, especially with the help of your toes, can help you make significantly higher jumps. One way to develop the power of your toes is through repeatedly curling and uncurling them. This should help you strengthen your toe muscles.

Of course, practicing your jumps everyday is another way to learn how to jump higher. Routinely practicing jumps will enable you to increase your jump little by little everyday. It also helps to pair your jump higher training program with a well-balanced diet. See to it that you have sufficient intake of healthy food and water. A good training program should always come with proper nourishment.

Looking for a jumping program to help increase your vertical? Find out which jumping programs are best for your sport.

Most athletes, especially those engaged in active sports, are always looking for ways to increase the height of their vertical jump. But before you can even hope to improve your vertical leap, it helps to learn more about what it is so you can develop the best ways of increasing the height of your jump. Vertical jump is basically the ability to raise your center of gravity higher than the floor and in the vertical plane, using your own muscles alone. Simply put, it is a measure of how high you can jump or elevate off the ground from a standing position.

Coaches and fitness experts typically measure vertical jump as part of the parameters that influence the athletic performance of a certain individual. It is normal for athletes to give much attention to their vertical leap because the height of their vertical can significantly determine their success in winning over the competition.

Some athletes even brag about their vertical among themselves. Vertical leap is seen as a very important ability to develop in sports like basketball, football, track and field, and volleyball. However, it is common for many sports groups to measure vertical jumping ability as part of physical examinations.

Vertical jumping ability can be measured by asking an athlete to reach up against a flat wall with his feet flat on the floor. The spotter should then mark off the highest point that the athlete can reach while his feet are flat on the floor – this will be his standing reach. The athlete should then make several jumps from a standstill and the spotter should mark off the highest point he can reach while jumping. The distance between the standing reach and highest point reached while jumping is the athlete’s standing vertical leap. This is by far the simplest way of measuring an athlete’s vertical jumping ability. Vertical jump testing devices are also available and are already used in many colleges, universities, and professional sports organizations.

Vertical leap is a widely used metric in testing a person’s athleticism or sports performance. Athletes with significantly higher vertical leaps tend to excel in active sports like volleyball, football, and basketball. A vertical leap of forty inches or more is generally considered outstanding. Some athletes even claim recorded vertical leap heights of more than 50 inches – although these cases tend to be extremely rare. Several ways of improving vertical jumping ability have been developed, and resources are readily available through the internet and in many sports magazines, journals, and books.

Following these key aspects to vertical jump training can be very beneficial to you. If you can do the right thing with all of these aspects, then soon you should be jumping many inches higher on the basketball court.

Balancing amount of weight and repetitions in a workout is important to being an effective jumper. If you train with heavy weights more often than training with a lot of repetitions, you will become a slow jumper even if you can jump high (and vice versa). Make a conscious effort to keep track of how you train so you do not become unbalanced in any part of your vertical.

Note that you do not have to do weight training with actual weights to have a high weight, low repetition workout. Some workouts are harder on your muscles than others so they can still be classified as high weight, low repetition even without weights.

There are three main types of vertical jumping exercises for your vertical jump training. They are weight training, plyometrics, and general jump exercises.

Weight training exercises are usually designed to be high weight and low repetition exercises. Plyometrics are usually low weight and high repetition exercises. General jump exercises can go both ways, but are usually average weight and average repetitions.

Watching what you eat before and after a vertical jump program is just as key as the workout itself. Eating foods high in protein is a great way to increase the leg muscle gain in your workout. After you workout with your vertical jump training your body is tired and needs nutrition. The best thing you can do is eat healthy and give your body good things to build it up with.

Your vertical jumping program is easier to design than you think. As long as you follow this advice and alter it around to fit your body, you will have a better training program. If you need, you can always test different training methods and see which is the best for you.

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