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Strength Training

Without considerable background in weight training, a basic strength-training program is recommended. It will produce prominent results at the beginning and set a good underpinning for further training. Perform these exercises specified in this menu once every 3 days for 2 months. Use the heaviest weight possible that allows you to execute the number of repetitions specified.

*Weights should be adjusted as your strength increases

Week

Exercise                     

Sets Repetitions
1 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

2

2

2

2

3

2

3

8

9

12

10

25

12

25

2 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

2

2

2

2

2

2

3

8

5

7

6

15

5

25

3 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

2

2

2

2

2

2

4

8

5

7

6

15

5

25

4 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

3

3

3

3

3

3

4

8

5

7

6

18

5

25

5 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

3

3

3

3

3

3

4

8

5

7

6

18

5

28

6 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

3

2

2

2

2

2

4

8

5

7

6

18

5

28

7 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

4

3

3

3

3

2

4

8

5

7

6

20

5

30

8 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

4

3

3

3

3

3

4

8

5

7

6

20

6

30

9 Lat Pull Down

Vert Bench Press

Squats

Dumbbell Lunges

Leg-Press

Standing Calf Raise

Sit-Ups

4

3

3

3

3

3

4

8

6

8

7

22

7

33

If you need more comprehensive exercise on increasing your vertical leap, I recommend checking out JumpExperts, it is offers 8 weeks exercise compiles by 14 training/athlete/medical experts.

You can find all the vertical increase tools on JumpUSA, they offer the most complete list of basketball equipment, not even Ebay or Amazon can beat its price and collection! You can check my basketball equipment page here for a more comprehensive comparison.

Dynamic Training

Vertical Dynamic training uses the strength-training menu as a foundation to build upon. Use a weight for each exercise that equates to 30% of your 1-RM. Add these exercises on top of your strength training. DO NOT do these exercises without a professional weight-training coach around.

Start with 2 sets of 8 repetitions and gradually increase up to 4 sets of 8 repetitions over an 9 week period.

Week

Exercise                     

Sets Repetitions
1 Squat Jumps

Power Cleans

B. Press throws

Push Presses

2

2

2

2

8

8

8

8

2 Squat Jumps

Power Cleans

B. Press throws

Push Presses

2

2

2

2

8

8

8

8

3 Squat Jumps

Power Cleans

B. Press throws

Push Presses

2

2

2

2

8

8

8

8

4 Squat Jumps

Power Cleans

B. Press throws

Push Presses

3

3

3

3

8

8

8

8

5 Squat Jumps

Power Cleans

B. Press throws

Push Presses

3

3

3

3

8

8

8

8

6 Squat Jumps

Power Cleans

B. Press throws

Push Presses

3

3

3

3

8

8

8

8

7 Squat Jumps

Power Cleans

B. Press throws

Push Presses

4

4

4

4

8

8

8

8

8 Squat Jumps

Power Cleans

B. Press throws

Push Presses

4

4

4

4

8

8

8

8

9 Squat Jumps

Power Cleans

B. Press throws

Push Presses

4

4

4

4

8

8

8

8

If you need more comprehensive exercise on increasing your vertical leap, I recommend checking out JumpExperts, it is offers 8 weeks exercise compiles by 14 training/athlete/medical experts.

You can find all the vertical increase tools on JumpUSA, they offer the most complete list of basketball equipment, not even Ebay or Amazon can beat its price and collection! You can check my basketball equipment page here for a more comprehensive comparison.

Plyometric Training

Vertical Plyometric training program is a combination of a weight-training program with a plyometric program. This program should run 2 months. 45-55% of your 1-RPM should be employed. A daily morning jog of about 5 km helps.

MONDAY - Weight training

Use the heaviest weight possible that allows you to perform the desired number of repetitions.

Weight Training Menu

Week Exercise                    Sets Repetitions
1 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

3

3

3

3

3

3

3

3

3

7

7

7

7

7

7

20

10

7

2 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

3

3

3

3

3

3

3

3

3

6

6

6

6

6

6

20

10

6

3 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

4

4

4

4

4

4

4

4

4

5

5

5

6

5

5

20

10

5

4 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

4

4

4

4

4

4

4

4

4

5

5

5

6

5

5

20

10

4

5 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

4

4

4

4

4

4

4

3

3

4

4

4

5

4

4

25

15

12

6 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

3

3

3

3

3

3

4

3

3

12

12

12

14

12

12

25

15

15

7 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

3

3

3

3

3

3

4

3

3

15

15

15

16

15

15

30

20

20

8 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

3

3

3

3

3

3

4

3

3

20

20

20

22

20

20

32

20

22

9 Stand Calf Raise

Dumbbell shoulder Press

Power cleans

Jump Squats

Box Toe Raise

Box Step Up

Crunches

Leg Raises

Bench Press

3

3

3

3

3

3

4

3

3

22

22

22

22

22

22

22

22

22

(!)Power cleans is a series of complex body movement. This should be done with proper instruction and supervision of a professional weight-trainer(!)

TUESDAY - Plyometric Training

Running jump (2 sets 12 reps)
Place one foot in front of the other
Take three strides with increasing speed
Explode vertically on your third step. Swing your arms up on the way
Repeat starting with your other leg and that counts as 1 rep.
Turn around and repeat until you have performed 12 repetitions.

Tuck jumps (3 sets 12 reps)
Stand with feet shoulder-width apart, bent your knees
Jump up bringing your knees to your chest.
Land on your heels and repeat immediately.
12 continuous jumps with minimal contact time for 1 set.

Plunge jumps* (4 sets 12 reps)
Put yourself on a sturdy bench 30cm (12in) high to begin
Jump off the box, keep your torso upright, landing on your heels
Explode vertically immediately after you land.
Perform the movement of a shot with your arms on your way up
This is 1 repetition. Repeat for 12 jumps to complete 1 set.
Increase the height of the box 10cm at a time up to a maximum of 50cm over the course of the 2months

*Plunge jump is a high-intermediate plyometric exercise. Athletes new to plyometrics or 16 and under should avoid this exercise.

WEDNESDAY ?Break

THURSDAY Weight training as per Monday

FRIDAY - Plyometric training as per Tuesday

WEEKEND - Break

If you need more comprehensive exercise on increasing your vertical leap, I recommend checking out JumpExperts, it is offers 8 weeks exercise compiles by 14 training/athlete/medical experts.

You can find all the vertical increase tools on JumpUSA, they offer the most complete list of basketball equipment, not even Ebay or Amazon can beat its price and collection! You can check my basketball equipment page here for a more comprehensive comparison.

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