Decreasing body fat percentage, strengthening of lower body especially Glutes, doing Olympic lifts, and a proper posture will definitely increase your vertical jump by 10 to 11 inches.
5 things to start jumping higher:
1) Learning From Pros:
Christiano
Ronaldo high jump secrets:
Christiano Ronaldo's
legendary jump was being studied scientifically how he has managed to jump so
high and the secret is being in his physique.
First Try:
In the experiment
conducted, first, try was given to his legs and how much power it can generate
without using hands. The jump he was about to reach was 44cm or 17 inches high.
2nd try :
On the 2nd try, he
is allowed to have a posture like he is playing in the field. He jumps to about
78 cm 30 inches by using his body strength and posture.
That’s a 13-inch increase
to a vertical jump and this is how you can achieve the same.
Our human body
weight is dynamic and not dead weight you can change the momentum up in the air
just like Ronaldo, enabling you to jump high and adding those 10 to 11 inches.
So by changing your
posture while you are in the air will definitely help to give inches to your
verticals.
See the video here How Christiano Ronaldo was able to jump so high?
Michael Jordon jumping posture:
We can observe in
the Michael Jordon video how his body movement change in mid-air can cause him
to jump higher and how you can achieve the same to increase 10 inches to a
vertical jump.
Gaining
up momentum and adding inches to a jump:
When MJ jumps his
back hip muscles cause an explosion upward and then in mid-air keep his legs
back to gain momentum adding inches to a vertical leap.
Center of the body:
Another thing to keep in mind is to keep your body centered and maintain a centered body position instead of leaning forward for a jump this will help you to improve a vertical jump don’t’ ignore this high jump posture like most do. Practice it until you are able to make a centered posture jump.
Learn from a cat to achieve a high vertical jump:
Jumping higher
should not be made any more complicated.
Anyone can achieve a
higher jump just look at a cat, an average cat can make a vertical jump of about 6 feet which is 72 inches
from its base quite impressive for such a small animal as compared to a 6 ft
tall man.
One of the families
of cat "Caracal " jumps way higher to catch its prey and they can do
that because of small size, long back limbs, and strong back leg muscles.
Lesson to learn:
One thing we can
learn from cats is they coil their bodies like a spring before a jump and stretch
their bodies mid-air to achieve a highest jump (Vertical Momentum). So, changing your body posture before and in mid-air can bring an impact on your
jumping height making you increase vertical jump by inches.
2) Do Olympic weight lifting, not traditional power lifts:
Articles published
in the Journal of Strength and Conditioning Research and British Journal of Sports Medicine indicate a positive effect of Olympic weight lifting (OW) on
vertical jump height increase.
You should include "Olympic powerlifting" in your
training routines rather than Traditional power lift training as OW
provides greater output and velocity than traditional powerlifting training routines
study by (Journal of Strength and Conditioning Research, 2004, 18(1), 129–135
q)
The quick velocity
output will enable you to increase your vertical jumps by 10 inches, 11 inches,
or as much your body can gain from doing these training routines
Difference between powerlifting and Olympic weight training:
Powerlifting
training includes those movements that have a high force and low speed while
Olympic weight training comprises those movements that have a high force and
high speed.
Examples:
Some examples of OW
will be Power clean, squat clean, and more. You can see these 6 Olympic lifting moves here
OW and powerlifting
training does provide equal strengths but due to high velocity in OW moves it
improves your vertical jumping abilities hence helping you to achieve that
10-inch verticals.
3) Targeting correct muscles:
Which body part Muscles group to target and train for high jumps?
If you're looking to
increase vertical jumps then understand which muscles are responsible most
for jumps.
To look for muscle
observation we peek into the study "Optimizing
the Distribution of Leg Muscles for Vertical Jumping" and the group of
muscle fibers responsible for a jump.
Following are
the individual muscles
1) Soleus
2)Gastrocnemius
3)Vastus
4)Rectus femoris
5)Gluteus
6)Hamstrings
Jump depends upon
contraction and expansion of these muscle fibers The study findings results in higher jumps depending upon the muscles with a large
cross-sectional area (CSA) and length which means the larger cross-section
volume as well muscle length will produce positive results.
Ideal Muscle:
In this case, Gluteus as mentioned in the study is the ideal muscle to train if you want to achieve a
higher jump because it has the most length and a cross-section area (CSA).
When CSA alone was
optimized like increasing in size of muscle (Muscle hypertrophy) it brings an
11% increase which is 4.4cm from the baseline of 41.2cm mentioned here.
Training Gluteus
(CSA) will definitely be a benefit in achieving most height jump along with the
angle and posture of a jump position is maintained.
How to increase Cross-section area (CSA) of a muscle?
As we look into the
study published in the Journal of Strength and Conditioning Research Higher load has a positive impact upon the strength
as well as increasing CSA of a muscle bringing muscle hypertrophy.
Strengthen Gluteus
muscles using a strength training program will increase your jumping
ability.
Top 3 glutes exercise that help you to gain strength in your glutes muscles
4) Low body fat count to achieve a high vertical jump:
According to newton's 2nd law F=ma To
increase acceleration you need to increase the force and reduce the mass.
A low body fat
athlete will jump higher than the one not as we look in a study published
in The Malaysian journal of medical sciences because a greater velocity will be created, reducing mass
(body fat) and increasing force (through strong lower body).
You should AIM for 6-12%20-27% body fat as a basketball player.
5) Motivation:
Highest jumper in NBA:
Motivating yourself will improve your human body potential and erasing those limiting beliefs that are creating hindrances in achieving a high jump. Sometimes you just need a push to reach your full potential.
Michal Jordon's 3rd
highest jumper of 46 inches has
a waistline of 36 inches and Zach LaVine has a waistline of 33 inches has a vertical jump of about 46 inches.
These players are
some of the highest jumpers in NBA. Their secret is in their strong lower body
low body fat as well as jumping posture.
Learn from this highest jumper and study their routines what training they are using, how well they maintain a posture, and how many hours spend to achieve this type of perfection.
By learning from videos and visualizing how you can achieve the same will definitely make you correct your body posture and do a high jump.
Motivating in becoming a high jumper:
All Points Covered:
Ways to Increase your Vertical Jumps in basketball:
- Learning From Pros
- Do Olympic weight lifting, not traditional power lifts
- Targeting correct muscles
- Low body fat count to achieve a high vertical jump
- Motivation
