If you are an athlete then jumping higher is your dream. For basketball players high jumping to dunk is their goal in life. A basketball player aims to jump higher to make a point. That’s why the whole life a basketball player learns to jump high.
How To Increase Vertical Jump To Dunk
You can also increase your vertical jump to dunk if you chose the right training program for you. You can either consider a local coach or enjoy an online training program. This era is the era of the internet and you better know how much you can get the benefit of the internet.
That’s why you can get started today with the right training program, determination, and clarity of mind.
Before we you get started with any specific training program let’s discuss some basics. In this article, we will teach you how to increase vertical jump to dunk.
Lower Body Strength Training For Vertical Jump
Lower body strength training is referred to the production of the raw force from your muscles. You might have heard that lower body strength training for vertical jumping and weight lifting is the same. No, it’s not the same, though they have certain similarities the end goal is completely different.
If you are focusing on jump training then lower body strength training should involve the body weight only. At first, you should get started with your body weight only.
Make sure you produce enough strength in your legs without adding extra weight. You can add weight later when your body is used to it. It can prevent different injuries that can happen to you.
Plyometric Training
Plyometric training is as important as body weight training to increase vertical jumps. This training includes body weight jumps so that your muscles could contract quickly.
Let’s understand this scenario: A weightlifter can never be a quick explosive athlete. On the other hand, a dunker can have skinny legs.
But you don’t take it wrong. It doesn’t show that weight training is useless. Weight training is an essential element for any type of training. But Plyometric is the key to success.
You shouldn’t work so hard that your muscles beg for rest. Make sure to start with a low number of reps. You can make multiple sets but with a lower number of reps.
Between two sets you should get enough rest so that your muscles gain energy to work again.
Our objective is to produce enough power and force in each jump.
Core Strength Training For Athleticism
Whenever you move to stand, sit or jump your body goes into protective mode to protect your spine. To overcome this, you can train each leg muscle separately.
If you want to get successful in vertical jump training then you must strengthen your core.
You can try the following exercises to strengthen your core.
- Straight arm plank (trains abs)
- Superman hold (trains lower back muscles)
- Side plank (trains obliques)
Consistency is the key
No matter which training program you follow or which training technique you chose to increase your vertical jump to dunk, consistency is the key. You know if you are determined to achieve any goal as an athlete then consistency and patience play an important role.
If you follow all of the guidelines of your coach but don’t stay consistent then you will give up on your goals pretty sure. But if you are consistent and keep practicing without being impatient then you would achieve your goal one day. But until then you have to keep trying and trying for the best.
Look After Your Body
Indeed choosing the right training and techniques help increase your vertical jump. No matter how much you practice hard you shouldn’t forget about the healing process of your body. Give your body enough time to heal itself.
If your body doesn’t heal after a tiring vertical jump training then you cannot get successful. Your success lies within your strong and healthy body. That’s why make sure to look after your body and complete its requirements to heal itself.
Here are some tips you can follow to help your body recover quickly after tiring training.
- Get enough sleep because sleep can help your body recover fast.
- Stay hydrated as it improves your mental health and blood circulation.
- You should keep eating good amounts of proteins and carbs.
Common Mistakes
When you think that you have followed everything but not getting success then check if you are doing something wrong. If you are doing something wrong you cannot achieve your goals.
Here are some common mistakes athletes do when they are trying to increase their vertical jump and dunk.
Lack Of Rest
Often athletes don’t take proper rest. Remember when you start jump training your body muscles are stretched to a certain extent. Now, if you don’t give your body time to heal you can feel demotivated.
You can observe a fall in your jumping height due to a lack of rest. Sometimes, you see there is no pain in your body. But tiredness is not just physical it’s mental.
If your central nervous system is tired your muscles cannot respond effectively.
After an extended period of the training session, make sure you give time to your body to heal itself.
Imbalanced Training
One of the most common mistakes athletes do while jump training is imbalanced training. When you want to increase your vertical jump then you just focus on weightlifting.
But you also have to work on explosive plyometric movements.
Moreover, they could be doing jump training and practicing high jumps but not focusing on stretching or weightlifting.
That’s why a trainer is necessary when you opt for increasing vertical jump to dunk.
Giving Up On Training
When you work hard but after some days you feel that jumping higher is not for you then give up. Yes, give up on your training because it’s your decision.
Decisions are made for practical reasons. That’s why I appreciate your decision.
But, if you have the desire to increase your vertical jump but you are finding things difficult then don’t give up. Because it’s the sign of cowards who change their way when seeing a difficulty.
You are not a coward and trust me you can do that.
Final Thoughts
Increasing vertical jumps is not an impossible thing. You can start today if you have a burning desire. You shouldn’t give up on your dreams and that’s life. Just join any of the online programs available for increasing vertical jump to dunk and get started today.
