Do you want to develop a massive 40+ inch vertical jump and be ranked among legends like Lebron James and Shannon Brown?
Of course you do.
Having a massive vertical jump gives you a huge improvement over your opponents, and plus, it just looks f*cking badass.
And contrary to popular belief, you don’t need to be an NBA superstar to have a massive vertical jump.
In fact, dramatically increasing your vertical boils down to a few core concepts which I’ll cover in detail in The Ultimate Guide On How to Jump Higher.
Increasing your vertical jump – The 3 key factors for a massive vertical jump
Like I said before, increasing your vertical boils down to mastering a 4 key principles.
These principles are:
- Stability & core strength
I cover each these principles in detail below.
Strength – The importance of having lower…and upper body strength
Having a monster vertical requires you to have strong and muscular legs (duh!). But this doesn’t mean that you need to be able to squat 500 pounds or have legs that rival those of powerlifters.
Instead you want to keep your legs lean, muscular, and athletic which will keep you fast on the court and quick on your feet.
The best way to build up your strength levels is to do exercises such as the squat and deadlift. I will cover more on this below but just know that these are 2 of the best exercises to strengthen your quads, glutes, and entire lower body which will equate to a much more powerful vertical leap.
Here are the top 4 lower body exercises you should be doing to jump higher:
Back squat – The ultimate exercise to boost your vertical jump. And for those that don’t know how to properly squat, watch this video:
Snatch grip deadlift – This is basically like the regular deadlift but performed with a wider “snatch grip.” The wider grip allows you to go deeper and thus hits your entire posterior chain harder which helps increase your vertical. Here’s an example of how to perform the snatch grip deadlift:
Lunges – Another staple exercise to help increase strength and boost your vertical. Lunges can be performed with dummbbells or a barbell. Just make sure your knees are stable and you’re not wobbling around when you do the lunges. If you do find yourself to be unstable, do the lunges with only your bodyweight alone.
Dumbbell swing – This is a great exercise that you don’t see too many athletes perform but it is a great exercise to help you increase your vertical jump as well as improve hip mobility.
Calf raise variation – Don’t neglect your calves. You should be hitting your calves directly with at least one isolation movement since the calves do play a role in maximizing your vertical. Calf raises should be fairly self-explanatory so I don’t think I need to include a video on how to do them here.
Also, you shouldn’t neglect your upper body when strength training. I know what you’re thinking – “How does having a strong upper body have to do with having a high vertical jump?” While the correlation isn’t obvious, having a strong upper body is essential.
For example, having a strong pair shoulders and back to maintain a perfect upright posture while performing a vertical jump. Also, having a strong upper body helps generate momentum by using your arms to push the force of the jump upwards..
Basic exercises such as the bench press (with proper form), barbell row, military press, and chin up are sufficient for building a muscular and functional upper body.
Mobility – You need to be a well-oiled machine to jump for the stars
A lot people tend to overlook mobility when it comes to increasing their vertical jump. But having increased mobility can
Why improving your mobility leads to higher vertical jump:
Improved range of motion on strength exercises. Improving your mobility always translates to greater flexibility and a greater range of motion when performing strength based exercises such as the back squat. The difference between a person who can back squat with poor mobility vs. one who can back squat with great mobility can be the difference of 2-3 inches on the squat. And that 2-3 inches can play a major difference in your overall lower body strength.
Here is a great video showing you some awesome mobility drills to increase your vertical jump.
Improved muscle recruitment = higher jump. Having super tight muscles can kill your vertical jump. When training, you break down your muscle tissues which sometimes develop scar tissue which can limit mobility and your ability to jump higher. And if you don’t do a sufficient amount of mobility and soft tissue work to help repair those scar tissues, your vertical jump is going to suffer. Improving your motility will allow your body to recruit muscles better as well as improve coordination. Your entire body needs to be “well lubricated” and you can’t have any stiff or tight muscles if you want t maximize your jump.
Stability & core strength – Why staying rock hard is so important
You can have the strongest body in the world but non of that matters if your underlying stabilizer muscles are crap. Put simply – if your underlying stabilizer muscles can’t fixate a joint properly, it’s going be hard to output maximum strength and power (e.g. your maximum vertical jump).
And to train your stabilizer muscles you need to be doing exercises like the one-legged squat which recruits stability muscles in the same way as a vertical jump.
The same goes for core strength. I can not emphasize how important it is to have a strong and tight core if you want to excel at any exercise or sport.
Your core is the center of your entire body so everything you do is determined (by some extent) to how strong your core is.
Remember the old saying – “A chain is only as strong as its weakest link.”
For example, think of the squat. If you have a weak core, you will simply collapse under the weight. The same goes for the vertical jump – if your core is weaker than your legs then your core can only transfer a fraction of the energy from the jump.
So start doing direct core and ab exercises such as weighted ab exercises and plank variations to strengthen your core. You should be doing this at least 2 times per week.
Nutrition – How to properly fuel your body
When talking about how to increase your vertical jump, most coaches don’t discuss nutrition because well…it’s simply not as important as training.
But that isn’t to say that nutrition should be ignored completely when training your vertical jump.
As pro vertical jump coach Jacob Hiller says “Nutrition is very important and can be a ‘make or break’ in your vertical but it will support everything else you’re doing or it will undermine everything you’re doing.”
You still need to eat a decent amount of protein to repair your muscles. You still need carbs for energy and you still need fats to keep your hormone levels in check.
Here are a few general guidelines on the best way to eat to jump higher:
Protein – Aim to consume at least 1 gram of protein per pound of bodyweight. So if you weight 160 pounds, you should be eating 160 grams of protein per day. If you find this amount of protein hard to achieve by eating regular foods, then I suggest supplementing with whey protein.
Carbs – In order for your muscles to exert the maximum amount of force and energy when jumping you need to make sure that your muscle glycogen stores are all filled up. And the only way to do this is by eating enough carbs. Some of the best sources of carbs are bread, rice, pasta, and sweet potatoes. Definitely don’t go on a low-carb diet when training for a vertical jump, doing so will negatively affect your performance and concentration.
Fats – The #1 mistake I see people make with their diet is that they cut fats out due to the irrational belief that fats make you fat. This is simply not true. Too many calories make you fat, and if you’re not getting enough good fats in your diet (ex: avocado, coconut oil, olive oil, nuts, almond butter, etc…) your testosterone levels will drop and this can heavily influence your concentration and energy levels. Bottom line: Don’t skimp on the fats.
The EXACT Blueprint To Drastically Increase Your Vertical Jump
So hopefully I’ve done a decent job at explaining to you guys how to jump higher. All you need to do is
But if you want an exact step-by-step program developed by one of the leading vertical jump coaches in the world, then I recommend checking out The Jump Manual created by Jacob Hiller.
Jacob has trained everyone, from NBA superstars to Olympic athletes and has helped every single one of them dramatically increase their vertical.
Be sure to check the program out since Jacob will even coach you one-on-one and believe me, there’s no better or faster way to increase your vertical jump than by being coached by one of the leading vertical jump coaches in the world.
P.S. Check out this exclusive interview with Jacob Hiller on how to increase your vertical jump.