You’ve seen Blake GriffinTimofey Mozgov’s dunk in November 2010? Most people agree that he is one of the best dunks in the NBA in recent years. And Blake Griffin never tires of scoring, in fact he leads the league in dunks (100 as of January 26, 2011).
Being 6 feet. At 10 inches (2.08 m) tall and 37.5 inches vertical, Blake is easy to dunk; however, it is interesting that his standing reach and wingspan are well below average for his position (power forward). The reason for his almost unique combination of power and burst (LeBron James and Dwight Howard are two other examples) is special training: workouts in the arena in a 60-pound vest obviously pay off for him. .
But you don’t need to complete such extreme training to improve your vertical jump. There are great exercises that will help you increase your vertical in a short amount of time. So, without further ado, here are the 3 best exercises to jump higher:
1) Box jumps. For this exercise you need a solid box. The idea is simple: jump on the box, go down and repeat the movement. Start with a box height of 16 inches (40 cm) and increase the height if you have no trouble jumping over it. Do 6 reps per set.
2) Depth Jumps. The goal here is to get out of the box and jump back into the air with full power as soon as you hit the ground. Do 8 repetitions per set (max. 4), only two days a week! Your muscles need to regenerate after such intense athletic ability.
3) Split squat jumps. This exercise will improve the strength and explosiveness of your legs. The starting position is the lunge position (refer to Google or YouTube images). Now jump and switch legs. Repeat the exercise 8 times on each leg (5 series). By the way, split squat jumps are part of Brandon Roy’s (40-inch vertical) daily routine.
Don’t forget to warm up and stretch before AND after your workouts! Also, keep in mind that if you want to improve your vertical jump, you need to work on your jump explosion and NOT jump stamina.
That’s why jumping as much as you can will do more harm than good. It’s all about the correct execution of the exercises, the correct number of repetitions and the correct amount of rest (especially when doing plyometrics), since your muscles need a long time to regenerate after intense athletic activity (at least 24 hours, 48 hours). is even better).
I recommend sticking to a vertical jump program (The Jump Manual ) since it gives you concrete training plans, exercise videos, number of series and repetitions.
P.S. You probably know that Blake Griffin will be in the 2011 NBA Dunk Contest. But did you know that Blake won the Slam Dunk Contest at the McDonald’s All-American Game in 2007 (a one-point win against Austin Freeman)?