3 Simple Drills to Increase Your Vertical Leap
(Author’s Note: I’m 6' and Can Dunk)
If you watched the recent NBA finals or any high level of basketball one thing is obvious: those guys can jump! I’ve heard people say to me in the past that “Jumping ability is all genetic, so what is the point of working on it?” These people, my friends, are wrong. Now, to a point, genetics come into play with everything we do in life, but you can always work hard to improve in areas as well. Same goes for your vertical leap. Your vertical is far more important than the number that you get at a combine or at your trainer. Your vertical helps to improve a lot of different aspects of your basketball game. Whether it be out jumping someone for a rebound, or skying over someone to finish a shot, or even jumping up to deflect a pass, it is apparent that jumping is crucial in basketball. So why not work on it?
Below are some of my favorite drills to help increase the vert. Do these consistently and the right way and who knows how high you can get. I’m only 6 foot nothing on a good day and I have dunked in games before. Trust me on these drills.
1.) Medicine Ball —Squat Wall Throws
The medicine ball Squat Wall Throw is not only a tongue twister but a great exercise to increase your vert. What you do is: grab a medicine ball that you feel comfortable enough to throw and stand in front of a wall (preferably a very tall wall). Squat down with the ball at your chest level, explode up through your legs, jump and throw the ball as high on the wall as you can. You want to release the ball from your chest and let the momentum of your jump help to carry the ball up the wall. 3 x 10 of these bad boys and you will feel the burn.
2.) Split Squat Jumps
Start in a normal lunge position as close to the ground as you can. Jump up as high as you can while alternating your legs in the air. Land in the same lunge position but with the opposite leg forward. Repeat this 8 times total (4 each leg) for 3 sets. A goal here is to go as fast as you can without losing your technique. This drill will help you to get depth on your jump and work on your explosion going up through your jumps.
3.) No Weight Squat Jumps
Get down in a normal squat position, but go deeper! Explode up through the air and repeat AS SOON AS you hit the ground again. Land from one jump into the squat position and explode up again to the next jump. 2 x 12 of these and you will feel the power in your legs.
You don’t need fancy equipment to become a better jumper. You need dedication, hard work, and a good routine. You have to let your muscles rest, too. I do not recommend doing this workout 5 times a week. If you do this every third day, for a consistent amount of time (at least 6 weeks), you will see gains in your vert. Who knows, you might be dunking in your next game!
If you’re looking for more guidance on specific drills to improve any aspect of your game, from shooting, passing and dribbling to rebounding, defending and conditioning, try out the Hustle app — it’s free!
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