Learn how to jump higher and how to increase your vertical jump up to 12 inches with this simple, FREE basketball training program you can do in your own backyard.
Who knows, with a lot of hard work, some good basketball jumping drills, and a nice growth spurt, you might even be able to dunk one day!
It's funny. Basketball was intended to be played on the ground below the basket. But throughout its history as players have become taller and more athletic, plenty of action takes place well above the rim!
Let's be honest right up front...
Not everyone can be a great leaper.
We are all built a little differently. Some players have the musculature, athleticism, and physical build which allow them to fly gracefully through the air while others jump like they have anchors tied to their feet!
It IS possible to learn how to increase your vertical & jump higher.
And here's some good news...
There are all kinds of jumping programs and equipment that promise great vertical leaping improvement and do indeed provide great results.
But I'm going to give you a FREE basketball training program you can do with little equipment.
We used this program with our college athletes as part of their summer basketball conditioning program. It's known as the Sky Jump Program, and it was introduced years ago in national magazines like Street & Smith and Basketball Times.
The program consists of 4 basic exercises:
Not everyone will see 12" increases in their vertical, but even if you only improved your basketball jumping by a couple of inches, you've already made yourself a better player and given yourself a chance to pull down a few more rebounds and score more points.
I challenge you to give this program a try for 12 weeks and see what happens.
You will not only improve your leaping ability, but you'll become stronger, more explosive in your jumping, and your heart will get a lot stronger due to the cardiovascular nature of some of the activities.
I'll start with a description of each of the exercises and then give you a 12 week workout chart.
So, come on! Let’s learn how to jump higher!
Jumping rope is one of the best conditioning exercises around.
It's great for stamina, footwork, coordination, and strengthening your legs.
Not only will it help you improve your jumping height, but it will help you get up and down the floor a lot easier.
Here are some quick jump rope tips:
The program starts with 100 reps, so you need to be able to jump 100 times without stopping before you can really begin.
This exercise is great for developing the explosive power you need to get up in the air quickly.
The only equipment you need is a strong bench or chair that is high enough to allow a 90 degree bend at the knee.
Start with one foot on the bench and one on the floor.
With the foot on the bench, push upwards, as strong as you can. While you're in the air, change your feet using a scissors-type movement and land with the opposite foot on the bench ready to perform another bench blast.
Make sure you push upward with the foot on the bench, not the one on the floor.
This exercise will probably feel awkward at first, so give it a few practice tries before you get started.
The squat is just about the best lower body strength exercise you can do.
It really helps strengthen your quadriceps muscles in your thighs as well as your hips. After several weeks, you will definitely start to see some definition in your thighs from this exercise alone.
The only equipment you need for this is a book or board that is about 2 inches thick and wide enough to stand on with both feet.
To start, place the heels of your feet on the book with your feet 8-12 inches apart and your hands on your hips.
Squat down until your thighs are parallel to the floor, then raise yourself up again slowly. Keep your head up and back as straight as possible throughout the exercise. To help do this, pick a point on the wall just above eye level and look at it while you’re doing your squats.
Don't go any lower than parallel to avoid hurting your knees.
This is an excellent exercise for developing your calf muscles, those muscles on the back of your lower legs, which help you be able to jump quickly when you don’t have time to squat for a full-blown leap.
The only equipment you need is the same book or board you used for the squats and a sturdy chair or wall to lean against.
To start, place the balls of your feet on the edge of the board with your feet a few inches apart. Place your hands on the back of the chair and use it only to help keep your balance. Pick one foot up and hold it in the air while you exercise the other one. Then you’ll switch legs and repeat.
Lower your heel as far as possible or all the way to the floor, whichever comes first. Then rise all the way up on your toes. A full set is considered complete after you have exercised both legs the required number of repetitions.
Now that you know what to do, here is what the How to Jump Higher Sky Jump Program looks like.
This Progression Chart has been designed to help you reach your maximum basketball jumping height! It's meant to be a guide that you can use every day as part of your youth basketball training.
For some of you, the workouts may be fairly easy. For some, the workouts will be more difficult. The first couple weeks have been designed to gradually break you into the routine and limit muscle soreness.
After the first two weeks, if the workouts seem easy, increase the number of repetitions you perform for each exercise to suit you. If the workouts are too hard, cut back. You don't want to overdo it, but you don’t want to waste your time by not pushing yourself either.
At the end of 12 weeks if you want to progress even further, either increase the number of sets, the number of repetitions in each set, or all of the above.
Use the chart below to measure your progress each week.
For the most accurate results, measure your jumps at the same time and day each week.
To measure, hold a pencil and make several jumps against a wall or post. Mark as high up as you can jump.
Then with a yardstick or tape measure, see how high off the ground you reached. You'll be soaring in no time!
I challenge you to give it a try! I guarantee that learning how to jump higher will definitely improve your game!