In basketball, having a strong vertical jump and flash-like agility isn’t an option, it’s a requirement. If you are having trouble with your vertical jump or agility, just practicing lay-ups and running laps around the court doesn’t mean you will get any better. When you want to jump higher and have insane side-to-side agility reflexes, you need to base your basketball skills training on the best and most proven exercises. Here is a basketball skills training program that must be in your weekly workouts for explosiveness.
7 Basketball Skills Training
1. Jump Squats
This upgraded version of the traditional fitness exercise is sure to skyrocket your vertical jump. What’s more, it develops explosive power that will easily come in handy with your agility on the court. It activates the fast-twitch fibers of several major muscle groups in the lower body including the quadriceps, hamstrings, glutes, hip flexors, and calves. If you want to jump higher, these are a must.
How to Perform: Stand tall with your feet at shoulder-width distance. Keep your chest up as you bend at the knees and sit back as if you’re about to sit in a chair. Once your thighs reach parallel, push through your heels in an explosive jump straight up in the air. Land softly and immediately go into your next jump squat.
Ability Focus:
Vertical Jump
Explosive Power
2. Tuck Knee Jumps
Another great way to increase your explosive power, tuck knee jumps aren’t just a way for you to jump higher. They also demand lower body control to bring the knees up, touch the chest, and return before you land. This exercise will increase coordination, fast-twitch fiber control, and, of course, all-out power.
How to Perform: Stand tall with your chest up and feet at shoulder-width apart. Similar to the jump squat, you’ll start by bending slightly at the knees and driving your hips back only a little bit. From here, jump straight up into the air. Simultaneously flex your pelvis and bring your knees up towards your chest. Reverse the motion and land softly. Take a pause to correct any posture issues then perform the next repetition.
Focus:
Vertical Jump
Explosive Power
Lower body control
3. Overhead Reaching Jump
Consider this the next level of the jump squat. It will combine the explosive upward motion of the jump squat with a standard overhead reach that is all too common in your sport. You might find that you can jump higher with this variation of the exercise from the momentum of the overhead reach itself. We don’t need to tell you how important a strong overhead reach is for defense and catching passes.
How to Perform: Stand tall with your chest up and feet at shoulder-width apart. Similar to the two exercises above, you’ll start by bending slightly at the knees and driving your hips back only a little bit. From here, jump straight up into the air. The big difference is that as you jump, you’ll simultaneously launch your hands skyward. As you descend, bring your hands into a defensive position close to the chest. Land soft, readjust your posture, and begin again.
Focus:
· Vertical Jump
· Explosive Power
· Reaching ability
4. Single-Legged Cross Jumps
Training your body, regardless of the athletic goal, requires a balance of multi-joint and isolation movements. When you isolate a muscle group, you are strengthening its ability to perform a specific movement, which in turn will support the larger muscle group movements. In this case of improving your jumping ability and agility, you’ll want to perform single-legged cross jumps.
How to Perform: You will make the shape of a cross with thisjumping drill. Start on the left leg with the right leg tucked behind. With your chest up and core tight, leap forward with your left leg. While still facing forward, leap on your left leg to the left side and down. Now leap directly to the right, and finally back to the starting position. Switch legs and begin again.
Focus:
Vertical Jump
Explosive Power
Agility
5. Wall Touches / Cone Taps
Let’s focus more on the agility side of things, although explosive power will continue to be developed and improve your vertical jump. A classic athletic drill, wall touches or cone taps are great for developing those quick reflexes that will show in your improved agility.
How to Perform: Set up two cones a good distance apart from one another. Begin in the middle of the cones. If you’re using walls, stand between two walls. An indoor racquet ball court works best. Sprint to your right as fast as you can, tap the cone or wall, then immediately change direction and do the same on the other side. You can vary the distances for each set that you do. If you’re using cones, you can also add a second or third pair in a ladder-like arrangement, where you’ll have to sprint in a zig-zag fashion from side to side.
Focus:
Agility
Explosive Power
6. Lateral Plyometric Box Jumps
Everyone performs box jumps, even the Average Joes at the gym. For basketball players, box jumps are going to be incredibly important but there’s a twist: you’ll be jumping in a lateral fashion. Lateral box jumps will strengthen your hip flexors, which will benefit your side-to-side agility with an emphasis on sudden stop-and-go.
How to Perform: Arrange a steady box on the ground. Stand next to it with your left side facing the box. Keep your chest up and core tight as you slightly bend your knees. Explosively leap from the ground and completely on the box. You can choose to step down or lightly jump back into the starting position. Once you finish your prescribed repetitions, switch sides. Make sure you vary the height of the boxes during the workout, challenging yourself to increase the height.
Focus:
Explosive Power
Agility
Jumping Ability
7. Uphill Sprints
Our final workout is a classic that is used by athletes in every sport, but uphill sprints have a unique place in the basketball player’s workout. Uphill sprints dramatically improve your endurance levels, but more importantly for performance, they skyrocket your explosive power and lower body strength.
How to Perform: Begin with a warm-up before tackling sprints. Starting from the bottom of a hill, give yourself about 10 to 20 feet to work up your speed. Run for those 10 to 20 feet then once you hit the hill, go all out. Run as fast as you can until you reach the top of the hill, walk back down, rest for a few moments, and do it again. Do not sprint down the hill.
Focus:
Explosive Power
Lower Body Strength
Get More Training Drills
How to Double Your Vertical Jump for Basketball
Photo courtesy of Dirk Hansen
A good vertical jump is a valuable asset for all of your players to possess. It will help your team get more rebounds, blocks, and steals. It will also let a few (or many) players on your team dunk the basketball, which can lead to increasing your teams confidence, enthusiasm, and can it make the game a lot more fun!
If you are wondering if it is even possible to increase your vertical jump, you’ll be happy to know that with proper training, it is definitely something that can be improved.
I’ve developed this program over a number of years and have seen great improvements in the leaping ability of those who have followed it. I call it the Coach Mac Vertical Jump Program. Not a very creative name, is it? 🙂
I designed this program to be completely equipment free and also without the need for a large space. This program can be completed by anyone as long as you have a 2 x 2 meters of free space. Which we all do. So there can be no excuses for not completing the program.
Disclaimer: Obviously, I am not a doctor. If you or your players feel any pain in any of your joints during the program stop immediately and consult a doctor. You don’t want to make any previous injuries any worse.
Update for 2021!Best Vertical Jump Program in the World
I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker.
While there are a ton of success stories of players using my program and making massive gains (check the comments if you don’t believe me), I’m also realistic about the extent of my knowledge on vertical jump training.
Adam Folker is a former NCAA Division I basketball athlete and professional basketball player. He connected with Justin ‘Jus Fly’ Darlington who currently holds the title as the World’s #1 Highest Dunker to create the best vertical jump program ever.
If you’re interested, check out his program below. I highly recommend it.
Vert Shock by Adam Folker
If you’re not interested in it that’s fine! You’ll still make a ton of gains using my workout. And I’d love you to use it! I made a promise to myself that I’d share the best information and products I know about and I’m keeping that promise.
How to Measure Your Vertical Jump
As the saying goes, ‘You can’t improve what you can’t measure’.
The first step on your journey to increasing your vertical jump is to get a starting point of where your currently at so that you can track your progress.
Here’s how to do it;
Things you’ll need: Another friend to help you, a ladder, and either a permanent marker or chalk.
1. Find a wall or pole tall enough that when you jump you cannot touch the top.
2. Stand next to the pole or wall and extend your arm as high as you can above your head. This is your standing reach. Have your friend mark your standing reach with either a piece of chalk or a permanent marker.
3. Now from a standing start, jump and touch as high up the wall or pole as you possibly can. You’ll need your friend to watch and see where you touch so that there’s no confusion. Get your friend to climb the ladder and mark where you were able to reach on the wall.
4. Measure the distance between your standing reach and your jumping reach. This is your current vertical jump.
Important Information on the Coach Mac Vertical Jump ProgramWarming Up
By reading my previous article on stretching, you’ll learn that it is important to warm-up your muscles first before stretching or performing any strenuous physical activity. I recommend jumping rope for a couple of minutes to warm-up and increase the blood flow to your muscles.
Phases
The program is broken up into three different phases consisting of four weeks each. This is because as you continue through the program your muscles will adapt to the intensity of the workout, therefore we need to keep increasing the workload in order to continue increasing your vertical jump.
Frequency
Perform the routine every second day to give your body a days rest in-between workouts. This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week. That ends up being 11 workouts per phase for a total of 33 workouts in the program. Also, during this program you will be taking one week off between each phase to let your body completely recover. You need to give your muscles time to fully repair in order to grow stronger and more explosive.
Rest Intervals
One minute rest in-between all sets. If you can, try to keep a stop watch with you when you’re doing these workouts. If you don’t have one my players have found it convenient to use the stop watches located on their mobile phones.
Record Your Progress
Keep track of how much progress you’ve made at the end of each rest week. It’s going to be hard for your players, but stress that if they really want to see results it’s best that they wait until the end of the rest week. We know how hard it is for players to be patient!
Exercises:
If you have any trouble understanding my descriptions of the exercises, YouTube them to watch a video of the exercise being performed.
Jumping Rope – A skipping rope is the only piece of equipment involved in the program. If you don’t have one a piece of rope will do just fine. If you don’t have a piece of rope either jumping up and down on the spot without much bending in the knees will achieve a similar result. Jumping rope involves holding a rope with both hands and swinging it around your body continuously.
4-Corners – Involves you imagining 4 dots in a square shape about 15 – 20 inches apart. To complete 4-corners you hop around the square in a clockwise direction landing on each dot for the required number of repetitions. 4 jumps and completing the square equals one repetition.
Single-Leg 4-Corners – Exactly the same as 4-Corners except performed on one leg.
Slow-Motion Squats – Involves standing with your feet shoulder width apart. From this position slowly lower down until you are in a deep squat making sure your heels are flat on the ground. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight.
Tuck Jumps – Tuck jumps involve descending into a comfortable squat and then jumping as high as possible and bringing your knees to your chest.
High-Reach Jumps – Are similar to tuck jumps, but instead of brining your knees to your chest, you just reach as high as you can. This is done best under a basketball ring or near a wall so that you can tell how much lower your reach becomes as you fatigue. Try to reach the same height through all repetitions. if you don’t have anything to measure against, that’s fine. Just jump as high as you can each repetition.
Lateral Jumps – Lateral jumps are performed best with over a line or a stick. They involve standing parallel to the line on one side and then quickly jumping sideways back-and-forth over the line. Over and back equals one repetition.
Single-Leg Lateral Jumps – Exactly the same as lateral jumps except performed on one leg.
Alternating Lunge Jumps – From a normal standing position, take one step forward with your right foot and one step backwards with your left foot. This is your starting position. From this position, jump as high as you can in the air and switch leg positions.
Straight Leg Calf Jumps – Without bending your knees, jump up and down in the same spot. You won’t get very high off the ground and it will be the ankle doing all the movement which will work the calf muscle.
Toe Raises – Stand regularly, then raise up onto the tips of your toes. Lower back down. Don’t rock up and down, do it slowly (not too slowly) but steadily. This is improved by using stairs if you have access to them. Alright, enough talk. Here’s the program you’ve all been waiting for.
6. Alternating Jump Lunges – 3 sets of 10 repetitions.
7. Tuck Jumps – 3 sets of 8 repetitions.
8. Toe Raises – 3 sets of 20 repetitions.
Week 4 – Rest.
Phase 2 – Weeks 5 – 7
1. Jumping Rope – 2 minutes.
2. Stretching
3. Jumping Rope – 3 minutes.
4. Slow Motion Squats – 3 sets of 10 repetitions.
5. 4-Corners – 3 sets of 12 repetitions.
6. Single-Leg Lateral Jumps – 3 sets of 15 repetitions.
7. Alternating Jump Lunges – 3 sets of 15 repetitions.
8. High Reach Jumps – 3 sets of 8 repetitions.
9. Straight-Leg Calf Jumps – 3 sets of 30 repetitions.
Week 8 – Rest.
Phase 3 – Weeks 9 – 11
1. Jumping Rope – 2 minutes.
2. Stretching
3. Jumping Rope – 4 minutes.
4. Slow Motions Squats – 3 sets of 10 repetitions.
5. Single-Leg 4-Corners – 3 sets of 10 repetitions.
6. Single-Leg Lateral Jumps – 3 sets of 20 repetitions.
7. Alternating Jump Lunges – 3 sets of 20 repetitions.
8. Tuck Jumps – 3 sets of 8 repetitions.
9. Straight-Leg Calf Jumps – 3 sets of 40 repetitions.
Week 12 – Rest.
I have found what I believe to be the current best vertical jump program in the world, and it’s Vert Shock by Adam Folker and Justin ‘Jus Fly’ Darlington.
Important Update! – I have been receiving a few emails/comments on players tracking their jump during the course of their program. Please understand that what you are doing when completing a jump program is breaking down the muscle. You aren’t going to see improvements mid-week because the muscle hasn’t healed properly. That’s why I suggest only checking how much you’ve improved at the end of each rest week. Rest is just as important as the routine.
That’s it! It’s as simple as that.
I’ve seen players make massive gains using this exact program so don’t hesitate giving it to your players to help them improve.
They’ll love it too. Who doesn’t want to dunk a basketball?
Let me know how the program works for your players. I’d love to hear some of the results.
– Coach Mac
How to increase the jump? 5 tips
Every basketball player dreamed of jumping higher.
Every basketball player dreamed of jumping higher.
LOOKING AT MICHAEL, KOBE, VINC AND LEBRON? WANTED TO JUMP ALSO HIGH AND SCORE FROM THE TOP? PRACTICALLY EVERY BASKETBALL PLAYER WANTED THIS.
We asked our coach Sergey Nagorny to give 5 tips to help improve your jump.
We asked our coach Sergey Nagorny to give 5 tips to help improve your jump.
"The more power you have and the more you can apply power to the ground, the higher you can potentially jump. To increase your strength, you can choose any exercise: pulls, squats, lunges. Do what you like best and gradually increase the weight of the weights. "
Sergey Nagorny
Physical trainer training
Strength increase
Speed increase
"In addition to strength, the jump depends on speed, so this component also needs to be worked on. The easiest way is to sprint for short distances from 10 to 40-60 meters, and also work with sleds. "
Sergey Nagorny
Physical trainer training
"This advice applies to both the workout itself and resting between sets, as well as recovery between sessions. People often start turning speed and jump workouts into endurance work. If you don't recover enough between sets and between workouts, then you you will never develop your jump to the maximum."
Sergey Nagorny
Physical trainer training
Proper rest
"Same skill as throw, snatch, etc. You have to be able to move efficiently. Jump more often - move more efficiently, but don't forget about recovery."
Sergey Nagorny
Physical trainer training
Jumping is a skill
Sleep more and eat right
"We are all looking for ways to recover better and use different modern gadgets to do this, but it all starts with simple things. Good sleep and proper nutrition are must-have items for a better recovery that everyone has at hand."
Sergey Nagorny
Physical trainer training
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Coach: Sergey Nagorny
Professional athlete, works with athletes from Russia and the CIS. Performing dunker, creator and host of the Action video channel about athleticism in team sports.
Do you want to increase your jump and improve your athleticism? Look for "Basketball Athleticism" and "White Men Can Jump" workouts in our schedule and sign up.
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Everyone on the Internet is taught to bet on top. But do jump increase programs really work? - Inside The Ball - Blogs
Professional dunkers, physical education instructor and ordinary fans answer.
When the Internet began to actively develop and it became clear that you can go in for sports through the screen of a smartphone or laptop, various training programs began to appear on the network. Including - to increase the jump.
A high jump is a calling card for a young basketball player. The first dunk is remembered better than the first sex, and the opportunity to surprise your friends and girls around with your jumping ability is worth a lot.
People born in the 90s had a vivid example before their eyes. As schoolchildren, they watched the 175-centimeter Nate Robinson tear at the NBA slamdunk contests. And they wanted to follow him.
A few years after Robinson’s performances, the “dunk euphoria” reached the CIS countries: such programs as Air Alert, Boing Vert, Mad Bounce and others became popular on the network, and Moscow Open Dunk Contest was rapidly gaining momentum in Moscow, attended by young Jordan Kilganon.
Popular programs
Air Alert (peak price - about $ 20)
The most popular jump increase program was developed by Timur Tukel from North Carolina back in 1991. During this time, there were several versions of Air Alert, and the creator tried in every possible way to advertise his product through NBA players - Larry Hughes and Baron Davis were among the PR people.
Tukel believes that the dunk of Davis through the future president of the RSE was due to Air Alert, but Hughes and Davis later admitted that they agreed to advertise the program solely because of the money.
Boing Vert (peak price $80)
In 2011, NBA and NFL fitness coach Sean Mouse decided to compete with Air Alert and released his own jump increase program.
The creator assured that Boing Vert would not harm the knees, beginners would be able to see a jump increase of 35-40 centimeters, and the program itself was tested by the athletes with whom the Mouse worked, modestly calling himself Dr. jump.
Mad Bounce (peak price - ?)
One of the earliest jump increase programs. So old that the official website of Mad Bounce has long been closed, but the product of the creators is still in demand in the CIS countries in recent years - most of the articles about Mad Bounce are in Russian.
All three programs can now be downloaded for free.
Are these programs effective?
Professional dunkers, physical education instructor and regular fans answer.
Dmitry "Smoove" Krivenko, professional dunker
One of the brightest and most technical dunkers in the world with a height of 187 centimeters, Dmitry Krivenko believes that any programs can be effective and they give results. The only question is what end result is needed by the person himself.
“Even as a child, I was doing Air Alert, even then there was a feeling that the program was not quite correctly composed, because there was a huge number of repetitions, which could hardly give good explosive power at the end. The Mad Bounce program was also in my life. She helped me jump, it was mostly plyometric work.
Plyometric exercises - a unique complex that allows you to simultaneously increase muscle strength, overall endurance and burn the maximum amount of fat.
Smoove considers the Bounce Kit program from the famous dunker Jordan Kilganon to be the most effective program.
“Of all the programs that exist today, I can single out Bounce Kit by Jordan Kilganon, because there is an emphasis on strength work in the gym, and this is exactly what is needed to increase the jump. I also used the Jordan program in preparation for one of the seasons, it helped me get in good shape. Its main advantage is simplicity. At a time when programs like Air Alert or Boing Vert tried to add variety to their training plan to make it more interesting for users to train, Bounce Kit focuses on basic things that are most effective.
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Interestingly, Dmitry Krivenko has his own jump increase program called Jet. The Smoove exercise complex was developed jointly with Vadim "Miller" Poddubchenko, the program is presented in three versions - Jet Pack ($35), Jet System ($20) and Jet Home ($10).
“My JET program with Miller was created on the basis of the Kilganon program - simple, but working. We decided to write a training plan 3 years ago to see if our people needed such a product. We shared our experience and received a great response from the audience. Not being professional trainers, we decided that in order for the product to be really of high quality, we need not only our experience, but also the knowledge of a person who is completely immersed in this area. So we pulled our dunker friend into this project, who is now engaged in the physical training of athletes.
I would say that our program may be similar to the others, in particular those in the free book "Vertical Jump Bible", but only because there are not so many exercises that are really needed. The only question is how to fit them into the three-month plan.
Unlike Air Alert and Boing Vert, Dmitry Krivenko's program does not promise a guaranteed result, but Smoove himself says that there will definitely be changes in the jump if the exercises are performed correctly.
“We always tell people who buy the program that it is impossible to predict the result, because we cannot remotely control the quality of the exercises and the approach to training. But at the same time, we assure you that the result will be without a doubt if everything is done as written. The home program is less effective, since the work comes only with its own weight, but still, even about it, we have already collected a lot of positive feedback. And after going through the main JET System, we have already received videos with the first dunks in our lives many times.”
Dmitry Krivenko believes that in most cases, the wrong technique is to blame for the “killed knees”.
“Injuries can happen, both because of an incorrectly drawn up program, and through the fault of the athlete. Self-training is much more difficult than working with a trainer who watches you. Many people may have some microtrauma, but they start training through the pain, make it worse, and then blame the program for it. We, fortunately, did not have such stories, because we advise everyone to contact the doctor first if there are any complaints. But in principle, there are many such situations. But if we take the situation modulo, then, of course, most injuries, provided a well-designed program, are due to improper technique. An athlete must take a responsible approach to training if he wants to have a long and happy sports life. My coach monitors my every repetition and approach, because the desire to “freebie” appears unconsciously on the last approaches, which causes the technique to suffer, which can then get out into some kind of unpleasant injury.
Ivan Shumilov, physical education instructor
Even before becoming a physical education instructor, Ivan tried to improve his jump with Air Alert and Boing Vert for several weeks. Years later, he developed his own opinion about these programs.
pic.twitter.com/dWf97wksxW
— Ivan Shumilov (@shumillkyn) December 7, 2020
“The main problem was that these programs were not adapted for us, we took information from the original source without understanding the technique and training features. Now it seems to me that Air Alert is a rather pointless program, it contains a large amount of training, which in fact will not lead to the development of an “explosion”. Perhaps, strength endurance will grow, you will be able to jump more, but, in my opinion, it is necessary to develop speed-explosive qualities. Weightlifting develops these skills very well, but it is important not to forget about the technique. Also very important is the stabilization of the body and the ability to correctly "turn on" in jumps."
Today Ivan Shumilov is quite a basketball height (189 cm), but he does not purposefully increase his jump, but actively follows the dunkers, who mostly perform power and speed-explosive movements.
“Of the trainers, I would mention Action, he promotes very correct things in my opinion, he also has a working approach to the development of the jump. I even integrate some of the nuances from his video into my training program. Also the work of Vadim “Miller”, he is incredibly cool as a dunker, but he has a lot of strength / speed and explosive movements in training.
Sergey Nagorny, dunker, coach and blogger
Dunker and coach Sergey Nagorny, who uses the nickname "Action", is really very popular in the basketball community.
Four years ago, he released a video on his Youtube channel in which he talked about why he did not like the most popular program to increase the jump, Air Alert.
“I really don't like this program. It has a total of 5-6 exercises that are performed 5 times a week in Air Alert 1 and Air Alert 2, as well as 3 times a week in Air Alert 3. These 5-6 exercises do not change throughout the program, then there are 12-15 weeks. Only the volume, the number of repetitions and approaches is growing, and the intensity is falling.
The most interesting thing about this program is the volume, especially in Air Alert 2. For example, high jumps, which look like jumping out of a quarter squat, are performed in the first week for 50 repetitions in one set. This is already a lot. Technique will break down, and power will drop after the first 10 repetitions. But the most interesting thing is that on the 12th week of this program you need to do 2 sets of 400 repetitions. I have no words. Even if one repetition takes one second, then this is more than 6 minutes of continuous jumping. Recovery after such approaches will be delayed for a long time.
Excluding burnouts and calf raises, you should be doing 1,000 jumps per workout in weeks 12-15, that's 5,000 jumps per week. In addition, the program also advises to play basketball, they say, it will be better this way.
"Action" also shared his opinion on how many sets and repetitions should be optimal.
“I think it's best to do 150-200 jumps per workout. Not more. At the same time, in one approach it is better to do from 5 to 10 repetitions, personally I do not do more than five jumps. But at the same time, each jump in your workout should be very powerful, maximum, then you will get the result from your workouts. There is no point in a lot of jumps when they are performed at quarter strength .”
Dunker also believes that in most cases jump gain is measured incorrectly, which is why many over-praise the effectiveness of the program. But at the same time, the program can really help beginners achieve a certain result.
“I am often told that I am wrong, because “I have a friend who gained 15 cm, 20 cm, cosmic 40 cm with Air Alert. The first thing I want to say to this is that you count your jump incorrectly, at 90% of the time it is. Because the fact that you jumped to the ring does not mean that you added 40 cm in the jump.
Yes, after Air Alert you can increase your jump, but this applies more to beginners who cannot jump at all. They start this program without jumping skills, they don't know how to use their own body, their own muscles. What gives Air Alert - a huge number of jumps improves intermuscular and intramuscular coordination, that is, a person simply learns to use his own body. But if you just come to the site and jump for 30-40 minutes a day, then the result will be no worse, and maybe even better, because when you jump on the ring, you invest as much as possible in the jump, use more muscle fibers . And recovery after such training will be much faster than after Air Alert.
But Action's overall impression of Air Alert is still negative.
“This program is positioned as a program for home conditions, they say, you can do it at home without leaving your room. This is complete nonsense! No normal athlete has achieved any results at home. If you are not ready to leave the room and not ready to get your ass off, then forget about some achievements and a high jump. You will never have it."
Savely Zabelkin, basketball fan
Savely has been using the Boing Vert program for several weeks and claims that the program works, but it kills his knees.
“I trained on Boing Vert for almost two months, during which time I added 11 centimeters in my jump. I liked the program because it had fairly simple exercises, but at the same time effective - they really gave results.
The only negative is the dead knees. I don’t know what it was connected with, with the program or execution technique, but after the first week of training, I felt pain in my knees. For the same reason, I did not make Air Alert 3, which has a huge amount of training from the very beginning.
Today Saveliy looks at pumping the jump in a new way.
“Now it already seems to me that in order to increase the jump, I need to work in different directions. It is necessary to do jumping exercises, and train with iron in the gym, use running exercises, and also strengthen coordination.”
Viktor Falyaev, basketball fan
Tula basketball fan Viktor Falyaev tried Air Alert and Mad Bounce almost 10 years ago. He still has memories of those programs to this day.
“Programs to increase the jump are really effective, but it needs to be done smartly. Air Alert, which is slightly less effective due to a lesser range of exercises, has helped me gain 10cm and jump more confidently. But Mad Bounce in those years was just a cannon - the program not only helped me with the jump, which grew by 10-15 centimeters, but also pumped speed and physical fitness.
Victor also noted that there was no emphasis on technology, and those who sold programs should be blamed for the “killed knees”.
“Techniques were really bad, half of the exercises in Air Alert were in the “come on, jump” format. Plus, in recent weeks, Air Alerta has been a real game, you had to jump almost a thousand times per approach. Then it seemed right and logical, but now you understand that it is not so. Mad Bounce was more adequate in this regard.
I didn't have injuries from these programs, I think that with proper warm-up you can do without damage. However, I would blame those who sold these programs for the injuries, as they were somewhat handicraft . For example, what Smoove is currently selling is on a whole other level. To succeed, you need consistency, ideally a comprehensive program that will include both the gym and the barbell, as well as work on endurance and explosive speed.
Georgy Artemyev, fitness coach
Georgy Artemyev, physical training coach of the Russian national team, who also worked with David Blatt, also shared his opinion about programs to increase the jump.
“I am familiar with these programs and use the exercises from these programs. What I like about them is a good presentation and a set of exercises that are presented in them, and the minus is that the programs presented do not provide for different levels of preparedness of athletes. Any set of exercises and workouts must be adapted to a specific person, and not blindly follow the general requirements of . And the lack of a ratio of volume and intensity of these exercises leads to a large number of injuries.
So, in the end, do you need programs to improve your jump?
Yes, especially if you have never jumped and are just about to learn how to control your body. But do not forget that when passing any program, it is necessary to follow the technique so as not to get injured and achieve the desired result. In addition, the younger the program, the more effective it is - the creators take into account previous mistakes and try to present the optimal training plan.
From here, jump straight up into the air. Simultaneously flex your pelvis and bring your knees up towards your chest. Reverse the motion and land softly. Take a pause to correct any posture issues then perform the next repetition.
From here, jump straight up into the air. The big difference is that as you jump, you’ll simultaneously launch your hands skyward. As you descend, bring your hands into a defensive position close to the chest. Land soft, readjust your posture, and begin again.
While still facing forward, leap on your left leg to the left side and down. Now leap directly to the right, and finally back to the starting position. Switch legs and begin again.
If you’re using cones, you can also add a second or third pair in a ladder-like arrangement, where you’ll have to sprint in a zig-zag fashion from side to side.
Make sure you vary the height of the boxes during the workout, challenging yourself to increase the height.
It will help your team get more rebounds, blocks, and steals. It will also let a few (or many) players on your team dunk the basketball, which can lead to increasing your teams confidence, enthusiasm, and can it make the game a lot more fun!
You don’t want to make any previous injuries any worse.
And I’d love you to use it! I made a promise to myself that I’d share the best information and products I know about and I’m keeping that promise.
You’ll need your friend to watch and see where you touch so that there’s no confusion. Get your friend to climb the ladder and mark where you were able to reach on the wall.
We know how hard it is for players to be patient!
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This is improved by using stairs if you have access to them. Alright, enough talk. Here’s the program you’ve all been waiting for.
That’s why I suggest only checking how much you’ve improved at the end of each rest week. Rest is just as important as the routine. 
To increase your strength, you can choose any exercise: pulls, squats, lunges. Do what you like best and gradually increase the weight of the weights. " 
You have to be able to move efficiently. Jump more often - move more efficiently, but don't forget about recovery." 
The first dunk is remembered better than the first sex, and the opportunity to surprise your friends and girls around with your jumping ability is worth a lot. 
The Smoove exercise complex was developed jointly with Vadim "Miller" Poddubchenko, the program is presented in three versions - Jet Pack ($35), Jet System ($20) and Jet Home ($10). 
Self-training is much more difficult than working with a trainer who watches you. Many people may have some microtrauma, but they start training through the pain, make it worse, and then blame the program for it. We, fortunately, did not have such stories, because we advise everyone to contact the doctor first if there are any complaints. But in principle, there are many such situations. But if we take the situation modulo, then, of course, most injuries, provided a well-designed program, are due to improper technique. An athlete must take a responsible approach to training if he wants to have a long and happy sports life. My coach monitors my every repetition and approach, because the desire to “freebie” appears unconsciously on the last approaches, which causes the technique to suffer, which can then get out into some kind of unpleasant injury. 
Years later, he developed his own opinion about these programs. 
These 5-6 exercises do not change throughout the program, then there are 12-15 weeks. Only the volume, the number of repetitions and approaches is growing, and the intensity is falling. 
The first thing I want to say to this is that you count your jump incorrectly, at 90% of the time it is. Because the fact that you jumped to the ring does not mean that you added 40 cm in the jump. 
This is complete nonsense! No normal athlete has achieved any results at home. If you are not ready to leave the room and not ready to get your ass off, then forget about some achievements and a high jump. You will never have it." 
For the same reason, I did not make Air Alert 3, which has a huge amount of training from the very beginning. 
