The Benefits Of Increasing Your Vertical In Basketball In 2022

Benefits of increasing Your Vertical

Having a great vertical is essential in the game of basketball…

You may ask yourself is why it is important to increase your vertical in basketball.

Imagine playing above the rim on every play or having the ability to block any opponent.

We will discuss in detail why it is vital for you to improve your vertical and the many benefits of increasing Your Vertical.

By the end of this article, you will want to get to the gym, park, local courts, or where ever you like to put in work so you can elevate your game to the next level…

Why Is Vertical Jump Height Important in Basketball

To answer this question, you need to look at players like LeBron James, Vince Carter, and Michael Jordan…

These two players are known for being high flyers and playing above the rim.

Playing above the rim has many benefits when playing basketball.

You are above the defenders on the offensive end and this makes it easier to score, while…

On the defensive end, you are above the shooter to get the easy block.

Doing something as simple as increasing your vertical will elevate your game to the next level and stuff your stat sheet.

If you are able to achieve a high enough vertical, you can even win a dunk contest.

What Muscles Need to Be Trained to Increase Your Vertical

Training your muscles will let your reap the benefits of increasing your vertical

1. Fast-Twitch Muscle Fibers

When training to increase your vertical jump, you should be focusing on training your fast-twitch muscle fibers. These muscle fibers are responsible for quickness and explosiveness. A mistake player makes when training is they focus on training slow-twitch muscle fibers, which is responsible for power. There are special exercises to train fast-twitch muscle fibers, and if you train correctly, you can even train your slow-twitch fibers to act as fast-twitch fibers.

2. Gluteus Maximus

Believe it or not, this is the primary muscle for jumping. Coaches and scouts alike look for players with bigger butts because it can indicate a higher vertical. You better start doing your squats!

3. Hamstrings

This muscle is responsible for extending the hip and flexing the knee, two critical factors in making the body jump. It is vital to make sure your hamstrings work in synergy with your other muscle groups for optimal results to increase your vertical. For this reason, we do not recommend that you do isolation exercises like hamstring curls. Instead, do exercises such as body squats and lunges; you can add weights to these exercises if desired.

4. Quadriceps

Consisting of 4 muscle groups, the vastus medialis, vastus lateralis, rectus femoris, and vastus intermedius. These muscles are essential for stability; that is why quadriceps must work in perfect synergy with the glutes and hamstring. When this synergy happens, you will have a smooth, powerful takeoff.

5. Calves

This muscle is widely thought to be the most crucial muscle for jumping, but the calves are approximately only 20% of your overall jumping power. The calves are not the most important but should not be neglected. The calves play a vital role in stabilizing the lower limbs, which allows for optimal transfer of energy for maximum take off.

6. Core

Your abdominal muscle plays a vital role in balance. Your core links your upper body and lower body during your jump. Without a strong core, your vertical jump will suffer, and you will become off balance. Jump Manual, created by Jacob Hiller, shows why your core is so vital when training your vertical leap.

What Are the Benefits of Increasing Your Vertical in Basketball?

There are many benefits to improving your vertical jump for the game of basketball other than jumping higher….

Let’s take a deep dive into the main reasons that you need to increase your vertical if you play basketball.

1. Increase Speedincrease speed is one of the benefits of increasing your vertical

When you train your vertical correctly, you are training your fast-twitch muscle fibers.

Training these muscle fibers and the muscle groups involved in jumping will have the side effect of increased speed.

As a basketball player, increased speed is a necessary trait to have…

For example, you will have a quicker first step when attacking the basket, you will have more steals, and you can move up and down the court faster than your opponent.

Your offense and defense will improve…

Does increasing your vertical starting to sound like a good idea?

2. Increase Strength

Overall, your strength will increase when you train your vertical…

Core strength and leg strength will be significantly impacted in a positive away.

Playing defense will become easier because you will be able to hold a defensive stance easier out on the perimeter…

While in the post, the defender will have a hard time backing you down because you will have a strong foundation in your core and legs; therefore, you can stand your ground.

3. Injury Prevention

One of the most significant benefits of training your vertical leap is injury prevention, as long as you do not over train….

One of the main injury-prevention benefits you get is ACL injury prevention; an ACL is one of the worst injuries you can have in basketball.

You need to do everything you can to prevent an ACL injury.

By stretching and training your muscles that increase your vertical will help you in preventing injuries.

4. Improve Jump Height

One of the main benefits of improving your vertical jump is you increase your jump height….

When this happens, you can play above the rim…

Playing at this level creates a few benefits like increase blocks and making it harder for defenders to block you.

These benefits alone should inspire you to increase your vertical…

You will be a more improved offensive and defensive player that any player will fear.

5. Improved Coordination

A significant side effect of training your vertical is that you will gain improved coordination….

This comes from the plyometrics that you should be doing…

Technique plays a role in coordination because if you practice and have the correct jumping form, then you will have a fluid jump where all your muscles should be in synergy.

While training your core will help with your coordination too.

6. Mental Toughness

This is something that you will gain during the process of training your vertical…

Because it will not be easy, especially on the days that you are sore…

Mental toughness is a requirement in the game of basketball to become better than your opponent.

You have to have a Basketball Mentality to continue training when you don’t want to.

Once you achieve this mental toughness, then it will become beneficial in other aspects of your game…

Think of Kobe Bryant and his mental toughness, aim for that level.

How to Train Your Vertical

There have been many ways to train your vertical jump, but many of them focus on the wrong aspects…

I am here to filter everything out for you because I have been in the game for a while and have done my research.

You can train your vertical by focusing on 3 training aspects…

Plyometrics training, weight training, and focusing on your technique.

I will go through each of these and show you what you can do to achieve that vertical you always dreamed of…

No matters if it is a 28” vertical or a 40” inch vertical.

Plyometrics

The best way to train your vertical is by performing plyometrics exercises.

Plyometrics is doing exercises that exert maximum force in short intervals of time with the goal of increasing speed and strength.

This is the concept that the #1 vertical training program Vert Shock is based on.

Plyometrics can be done without weights, meaning these exercises can be done at home or anywhere you are comfortable working out.

I can give you some of the best plyometrics exercises so you can start increasing your vertical today.

1. Jumping rope

This is a great exercise because you can get a lot of repetition in. Jumping rope will increase your endurance and train the correct muscles to increase your vertical jump.

I recommend starting by doing 100 reps x 3 sets and increase when you feel ready while adding some variable exercises like jumping with one leg.

Check out the video below for a beginners jump rope workout…

2. Squat Jumps

A great exercise to get your body use to the jumping and landing motion. When doing a squat, you want to concentrate on the explosion and jump as high as you can. To do this, you want to set your feet shoulder-width apart, then squat down until your upper legs are parallel with the floor, then jump straight up into the air.

I recommend doing 15 reps x 3 sets when doing this exercise in your workout routine.

3. Burpees

My favorite exercise when It comes to plyometrics. This exercise hits every critical muscle for increasing your vertical jump. Also, burpees will work out your upper body and increase your endurance.

To perform this exercise, you want to squat all the way down to the point that your calves and hamstrings touch. Then put your hands on the floor and kick your legs backward to a pushup position. Do a pushup and return to a squatting position then jump into the air with your hands above your hand. For best results, perform as quickly as you can.

I recommend doing 15 reps x 3 sets when doing this exercise in your workout routine.

Look at the video below to make sure you do burpees properly to avoid injuries…

Weight Training

Weight training can be a great way to increase your vertical, but you have to do it the right way…

If you are not careful, weight training can lead to injury…

That is why I recommend having a trainer if you do not have experience with weight lifting.

When done right, weight training can have benefits beyond increasing your vertical jumps like improved posture, joint stability, and coordination.

There is three weight-focused exercises that are the best when trying to increase your vertical…

1. Squats

The squat involves all the major muscles involved in jumping: the quads, hamstrings, and glutes.

When doing these, you want to make sure you have perfect form to get the most out of every set and prevent injury.

By doing squats, you will improve power to your lower body and, as a benefit increase your vertical leap.

For a detailed look on how to perform a perfect squat, look at the video below…

2. Deadlifts

Deadlifts are known to help improve your lower back, but it also helps strengthen your legs….

When doing a variation such as a sumo deadlift, there is a greater emphasis on the legs rather than the lower back.

You want to start with a lower weight to make sure you have the correct form since there is a higher risk for a lower back injury with this exercise.

Check out the video below to make sure you are doing sumo deadlifts correctly.

3. Weighted lunges

This is my favorite weighted exercise for increasing vertical jumps.

Lunges focus on your glutes and core, which are both essential in developing an amazing vertical jump.

Lunges are considered just as crucial as squats when it comes to strength-building and vertical jump training.

Without a strong core, your vertical will be punished.

These can be done with dumbbells or a squat bar, I prefer dumbbells, but it’s a personal preference.

Watch the video below to learn how to perform weighted lunges.

Technique

This is something that a lot of players overlook, mainly because no one thinks about it.

How you jump can have a massive impact on your vertical jump.

Having the correct technique can add 2-6 inches to your vertical.

The proper technique makes your body have a fluid motion, allowing all your muscles to work in complete synergy for maximum explosiveness.

No matter if you are a two-footed or a one-footed jumper, you need to have the correct jumping form to take your vertical to the next level.

If you are a two-footed jumper or you want to learn the correct way to jump off of two feet, check out an article that I wrote here.

Tips And Tricks To Vertical Jumping

The above methods above are the main ways to increase your vertical dramatically…

But there are tips and tricks that you can do to take your vertical jump to the next level and add a few more inches.

All professional players and high flyers follow these three tips and tricks to add those few extra needed inches to their vertical…

Lets take a look at what these are…

Learn How To Land

Landing plays a vital role in jumping…

Knowing how to land can help you prevent injury like any ligament tears and help prevent wear and tear.

If you don’t think this is important, think about it…

The majority of jumping injuries occur while landing.

You must land in a way where you can absorb the force of the jump.

This is where the saying “land soft” comes from.

Landing perfectly can be challenging for a lot of people.

I recommend watching the video below to get a better understanding of what you need to do when landing.

Stretching

An overlooked factor in vertical training…

Stretching can help with flexibility and recovery.

An added benefit of being more flexible and having a greater range of motion, in a sport such as a basketball and football it allows your joints to bend more than the average person, which provides for increased injury prevention.

Other great befits of stretching include

  • Less pain and stiffness
  • Decreased stress
  • Improved performance
  • Increased blood flow

It is best to stretch before and after a workout or a training session.

Two types of stretching need to be done…

1. Dynamic stretching

This type of stretching uses movement and momentum to stretch the muscle.

By doing dynamic stretching, you are preparing your body to move.

Examples of this stretch are trunk twists and leg swings when against a wall.

2. Static stretching

This type of stretching is allowing your body to stay in one position to stretch the muscle.

Static stretching is excellent after a workout or on off days.

Examples of this type of stretching are bending over and touching your toes and holding that position without moving.

Diet

One of the most overlooked parts when it comes to training, especially when it comes to training for a better vertical…

With the correct diet, an athlete will be able to have a better recovery to prepare for the nest workout…

Also, athletes who have a proper diet show increased energy during and after workouts.

Food is fuel to the body; you want to give the right fuel and not the wrong fuel; therefore, stay away from fast food.

Instead, it would be best if you ate a diet that consists of high protein and reduced carbohydrates…

Studies have shown that when athletes follow this diet, they show a significantly increased vertical performance.

Some of the best-rated vertical training programs like the Jump Manual and Vert Shock

Do a great job guiding you to the right nutrition for recovery and maximum gains in your vertical.

Best Vertical Training Programs

Two vertical training programs stand out above the rest…

These two have a different approaches to how they will increase your vertical…

But they both are proven to work.

These two programs are Vert Shock and Jump Manual.

If you want to see which one might be best for you, check out this article here, where we compare the two.

1. Vert Shock

Vert Shock is a jump program that focuses on plyometrics, meaning you can do this jump training program anywhere.

Vert Shock has a low risk for injury because you do not need any weights, but it still guarantees a 9-15 inch gain in your vertical…

Personally, it let me add an extra 11 inches to my vertical…

You can check out my personal experience if you would like.

Vert Shock includes tons of bonus material, so you are getting more than your money’s worth…

It is definitely one of the most valued pack jump training in the game.

For a limited time, the creator, Adam Folker, is giving away his partner jump program the “Jump Like Justin System” for free; this program is usually a $97 value.

You can now get both Vert Shock and the Jump Like Justin System for $67.

2. Jump Manual

Jump Manual is different with a different concept…

When it comes to this vertical training program, you will need access to a weight room.

You can do these exercises without weights but there no point because you will not get the best results.

Since there are weights involved, there is an increased risk for injury, so before diving into this jump program, make sure you have experience or plan to use a trainer.

Just like Vert Shock, this program offers bonuses just nowhere near as many.

The program makes the promise to increase your vertical by at least 10 inches…

If you put in the work, you will make the 10-inch improvement mark.

If you want to lift weights, this could be the program for you.

Make one of these programs a part of your routine…

Like Paulo Coelho said “by changing the way you do routine things, you allow a new person to grow inside you”

This new person will reap the benefits of vertical jump training and become a better basketball player with an improved vertical.