You’ve seen Blake griffinDid it sink to Timofey Mozgov in November 2010? Most people agree that it is one of the best dunks in the NBA in recent years. And Blake Griffin can’t get enough of dunks; in fact, he leads the league in dunks (100 as of January 26, 2011).
At a height of 2.08m (6ft 10in) and a vertical of 37.5in, Blake can dive easily, 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 blast (LeBron James and Dwight Howard are two other examples) is special training: training in the arena with a 60-pound (27 kg) weight vest obviously pays off.
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 period of time. So, without further ado, here are the top 3 exercises for jumping higher:
1) Cash jumps. For this exercise you need a solid box. The idea is simple: jump into 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 problem jumping on it. Do 6 reps per set.
2) Depth jumps. The goal here is to get out of the box and jump into the air with full power as soon as you hit the ground. Do 8 reps per set (maximum 4), just 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 the legs. The starting position is the lunge position (check Google images or YouTube). Now jump up and switch legs. Repeat the exercise 8 times with each leg (5 sets). By the way, split squat jumps are part of Brandon Roy’s daily routine (40-inch vertical).
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 resistance.
This is 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 doing plyometrics), since your muscles take a long time to regenerate after intense athletic activity (at least 24 hours, 48 Is better).
I recommend following a vertical jump program ( The jump manual ) as it gives you specific training plans, exercise videos, number of sets 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 dunk contest at the McDonald’s All-American game in 2007 (a one-point win against Austin Freeman)?