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Vertical Leap Improvement Plan?

4 min read

Asked by: Jennifer Chandler

An 8-Week Training Program for a Higher Vertical Jump

  • Strength: Squats, hip extension exercises, Lunges/Step-Ups, even upper-body work.
  • Applying strength quickly: Pulls, plyometrics, Medicine Ball Throws.
  • Technique: Squats, plyometrics.

How can I improve my vertical jump program?

Phase 1 – Weeks 1 – 3

  1. Jumping Rope – 2 minutes.
  2. Stretching.
  3. Jumping Rope – 2 minutes.
  4. Slow Motion Squats – 3 sets of 10 repetitions.
  5. Lateral Jumps – 3 sets of 20 repetitions.
  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.


How much can you improve your vertical leap?

But to get back to the point: How much can you improve your vert? If people ask I’ll tell them a 30% increase on a relatively untrained jump should be attainable over time for just about everyone – assuming proper training. That’s 6 inches on a 20 inch jump and 9 inches on a 30.

How can I increase my vertical in 2 weeks?

How to Add 4 Inches to Your Vertical Jump in Two Weeks

  1. A heavy strength exercise.
  2. A powerful plyometric exercise.
  3. A light and fast strength exercise.
  4. A fast and quick plyometric, or even overspeed plyometric exercise.


Is a 24 inch vertical good?

The 30th to 40th percentile is 15 to 16 inches. Above-average vertical jump score is the 60th to 70th percentile, which ranges from 18 to 19 inches. An excellent rating is 20 to 21 inches, which is the 80 to 90th percentile.

How many inches can you add to your vertical in 3 months?

Simply fixing your jump technique can add 2 to 3 inches to your max jump, Singh says, and doing targeted strength and plyometric training should net you another 2 to 3 inches per month.

How long does it take to add 5 inches to your vertical?

Some of the results have been incredible. I had two athletes put 5 inches on their vertical in 2-3 weeks. After the athletes have the basic ankle rocker down and single leg squats, we move into the following workout. The first exercise is what we call an ankle rocker pop.

Can I increase my vertical jump 6 inches?


Hi I'm 17. And I have about a 30 to 35 inch vertical. Can I get a 40 inch vertical with these exercises I'm six-three to answer your question if they want to increase your vertical jump. You'll need

What was Shaq’s vertical?

12 feet, 5 inches

He recorded the highest maximum vertical reach ever measured in pre-draft workouts. He could extend 12 feet, 5 inches from a standing position.

Why is my vertical jump so low?

If you stop training for an extended period of time, your body starts to lose muscle memory and becomes less efficient at the activity over time. Now if you took a really long break from training, several weeks or longer, of course your jump is going to go down.

Why is my vertical not increasing?

Похожие запросы

How can I add 10 inches to my vertical jump?

Development with 40 to 50 percent of your 1 rep max you can do band squats superset with band good mornings for 3 sets of 15 reps. Each you can do band pull through for 3 sets of 15 reps.

Why is my vertical jump so low?

If you stop training for an extended period of time, your body starts to lose muscle memory and becomes less efficient at the activity over time. Now if you took a really long break from training, several weeks or longer, of course your jump is going to go down.

Can I increase my vertical in a month?

Perfecting your technique is one of the quickest ways to add inches to your vertical jump. Depending on how quickly you get the hang of technique, you may see these performance benefits within one day to one month. Practice your technique 3 to 4 times per week for max gains.

How can I add 5 inches to my vertical?

Next we never stutter step remember if you're the stutter step guy that needs to be fixed you are losing valuable inches on your vertical jump.

How long does it take to add 6 inches to vertical?

This training is generally made better by doing it on a foundation of 6-8 weeks of sustained training, where athletes work 3 neuromuscular days a week, and 3 metabolic and general strength days a week.