How To Increase Your Vertical Jump (8 Exercises to Jump Higher and Dunk a Basketball)

How To Increase Your Vertical Jump (8 Exercises to Jump Higher and Dunk a Basketball)


Nathanael M.: Are you looking for how to increase
your vertical jump? Well, I’m going to teach you exactly how to
do that in this video. Nathanael M.: What’s up everybody? Nathanael Morton here, and within this video
I’m going to teach you exactly how to increase your vertical jump. So by the end of this video, you will have
eight completely different exercises that you can do in the gym to increase your own
vertical jump and jump higher. Now, personally, I’ve used these same eight
exercises to increase my own vertical jump as well as many other exercises that I do
in many of my other videos. By the way, if you haven’t seen my other videos,
consider subscribing to the channel and looking at those videos because they can help you
increase your vertical jump. Nathanael M.: But personally I have used these
same eight exercises to increase my vertical jump to the point where I am dunking with
two hands, throwing myself, alley-oops and everything of the sort, but enough about me. Let’s talk about you and your vertical jump
and I will explain to you as I demonstrate these eight exercises. Nathanael M.: I’m going to explain how many
reps and sets you should do as well as how to perform these exercises. By the way, as you can see right now, I am
putting bands on the squat rack. If you do not have these bands, I highly recommend
that you get a pair of these bands and I have linked the bands for you in the description. So go to the description of this video, click
the link. It will take you to Amazon, order the bands
and use them for your speed squats. But if you do not want to use the bands, do
not fear. Just do the squats without the bands. So as you can see, I’ve stacked up six plyo
box platforms and put a 45 pound plate on top of it to sit on. I just use this as a box. You can use a chair, you can use a bench,
you can use whatever you want. Notice how I go down slow and as soon as my
butt hits the box, I explode up as quickly as I can. Nathanael M.: That is how you want to do these. You want to explode with every rep. Then I go straight into what are called split
leg lunge jumps. So I do my speed squats, my box squats, and
then I go directly supersetting into my split leg lunge jumps, so I go down slow, soon as
my butt hits, explode up very fast, three reps. What you’re going to do for these are 10 sets
of 3 for the speed squats and then you are going to do 10 sets of 4 jumps for the split
leg lunge jumps, 10 sets of 3 and then 10 sets of 4. Next here we have explosive step-ups, so notice
that I am exploding with every single rep. I am jumping as hard as I can, as high as
I can, as fast as I can. We want to use our our ultimate power, as
much power and speed and intensity as we can with every single one of these jumps. Nathanael M.: Now, I am alternating legs. You can either alternate legs or use the same
leg. You are going to do those for three sets,
five reps each leg. Next we have here band pull-throughs. I used a 100 pound dumbbell. You can use a 100 pound dumbbell or you can
simply wrap your band around the squat rack, basically any machine, any pull, any railing
that you can get, you could just put those bands around the pole and use it for these
band pull-throughs. So what I’m doing here is you want to have
your knees bent just slightly, but you want your legs to be mostly straight and you want
to use your pelvis just like a pelvis thrust. You’re going to feel this in your hamstrings
and your glutes the most. And notice that just like the other exercises,
everything you do, you want to be explosive and powerful. Nathanael M.: So do those the same way, explosive
and powerful. These right here are called a one-arm push
press. So I’m standing on my left leg, I have a dumbbell
in my right hand and what I’m doing is lowering down to where my opposite knee touches the
ground and then I am exploding up and pressing the weight in the air. These are called a one-arm push press. I’m sorry, for the band pull-throughs, you
do 3 sets of 12. I will have all of this linked down in the
description, in case I forget to say anything to you. 3 sets of 12 for the band pull-throughs. For these one-arm push presses, you want to
do three sets of five reps each leg and then we’re going to superset that with one-leg
box jumps. So notice that right after I do those, I put
the weight down, I come over and I do my one-leg box jumps. Nathanael M.: Now notice that this is kind
of high for one leg. It’s not very high for a normal box jump,
but for using one leg, this is pretty difficult. So when you do this, you want to put the boxes
high to the point where you almost can’t make it. Yes, to the point where you almost face plant
and land on your face. But don’t do that. Just make sure you get it. But I do four reps with my left leg, then
I switch and I do four reps with my right leg. So once again, three sets of five reps each. I’m sorry, I did five reps of this one-leg
box jumps. So we have the one-arm push press, three sets,
five reps, superset with one-leg box jumps, three sets, five reps. Nathanael M.: I think that’s the last one. And moving on, the next thing that we have
are walking lunges. So I’m pretty sure that’s 110 pounds that
I have. You could use a barbell and do more. You could use a lighter weight, you could
use dumbbells, but the point is just do your walking lunges. So what you’re going to do here is you’re
going to do three sets of 12 steps each leg, so a total of 24 steps. It’s not easy, and it’s at the end of the
workout, which makes it extra hard. But that is exactly what we want. And you want to explode with every step up. I’m a little bit fatigued here, but so you
can’t tell. But when you do it, definitely explode with
every single rep. Nathanael M.: The very last exercise that
we have, the eighth exercise, are called hyper extensions. So just cross your arms at your chest, go
down, you want to feel this in your hamstrings and your glutes, just as we did with the band
pull-throughs. And you want to do this for 3 sets of 15 reps,
3 sets, 15 reps. You’re going to feel this in your hamstrings,
you’re going to feel this in your glutes and you’re definitely going to feel this in your
lower back. Remember to increase our vertical jump, we
want to also strengthen our core. Now your core is not only your abs, it is
also your obliques and your lower back. So this is working on our lower back as well
as our glutes and our hamstrings, all muscles that are very necessary to increase our vertical
jump, jump higher and dunk a basketball. Now, I’m pretty sure this is the very last
exercise. So after you do this for three sets of 12
reps, you are done. Nathanael M.: All right, everybody, this has
been Nathaniel Morton teaching you exactly how to increase your vertical jump and dunk
on the competition. If you liked this video, if you got value
from this video, definitely subscribe to the channel and click the bell so that you get
notified for when I upload new videos. I put out multiple vertical jump training
videos a week. So definitely stay tuned for all of those. Share this video if you think somebody else
could get value from it, give me a like if you liked this video and comment down below,
tell me what you want to see in my next videos. And as always, take action and go do this
workout because action is everything to know and not to do is to not know at all.

100 thoughts on “How To Increase Your Vertical Jump (8 Exercises to Jump Higher and Dunk a Basketball)

  1. Great video with nice different techniques, but MAN you have some serious haters trolling you. Keep it up though!

  2. Gotta add front squats and dead lifts. Not gotta grow you're just toning with those workouts haha gotta add mass muscle building workouts.

  3. Hi am 13 year old in 7th grade and I am 5'11 and my question is when will you start feeling that you are ready to start dunking and also can you have a video of you dunking next time

  4. wat about warm ups? like any recommendations to warm up your knee's before getting into these exercises?

  5. Hey @Nathanael Morton , thank you for the great video man! I am 35y/o at 6'3 and I brought my body weight down from 248lb to 215lb in the last 2 months with a change in diet and just playing basketball as much as I can (also some jogging when I can but its so boring!) I am going to try out these work outs and see if I can elevate my vert. Ive NEVER been able to dunk but I can grab the rim if I am fully warmed up, just no high enough to dunk. I have purchased dunk programs in the past and ran with it not seeing any real results after more than a month of training but I think that is because my BMI was too high so I am working on getting that down. I don't have a gym membership, do you have another video featuring vert workouts with no gym access? Thanks again!

  6. Great drop mane, if I didn't have this knee ailment I would prob be at 40+🎥💯🏀🏀🏀#WeHoopin

  7. Thanks man. Hope i dunk this year. I will practice this program. Thank you for sharing this video!! 👍🏽🔥🔥

  8. Awesome stuff! I’m inconsistent with dunking, so I’ll add these great exercises to my routine to dunk much cleaner.

    Thank you!

  9. If I do this twice a week, should I also have a third day of pure weight lifting focusing on the legs? Or will is there enough strength training included in this routine that I wouldn't need an additional leg day?

  10. Looks like some wicked exercises here my man, gonna hit them up tomorrow! Day 1 of my journey to dunking starts right here!

  11. Standing reach = 7.9 feet
    Running vert = 28 inches
    Height = 6.0
    Goal = dunk(36 inches)
    Age = 16(grade 11)
    How long do you guys it will take for me to dunk which would be like a 36 inch vert for me.

  12. Great video! Excited to try this workout. since my acl surgery I've had to try and get my vertical back up to where I can dunk again… So I'll comment back in about a month with an update

  13. Im 6,2 with standing reach 2,35, i started lifting 2 weeks ago, and i improve 1-2 inch, now i just can touch rim may bit higher how many time i need more to dunk?

  14. Awesome video Bro-tato Chip. I've started training a couple weeks ago and have gained 2-3 inches. But not easy as I am 44, work full time and went back to school, But No Excuses! I will study a couple hours and feel a little anxious, so I'll burn that off w/pogos and dunking on a short rim, everyother week I'll raise the rim 6 in. I have my daughter record me, when we go to the gym on Sundays to record my progress. P.S. When u started the video w/a slam dunk, I was sold, u have another sub!

  15. Is my current workout plan good ? Sunday- rest , Monday – upper, Tuesday – lower , Wednesday – agility, Thursday – upper and basketball, Friday – lower, Saturday basketball

  16. I do calisthenics so I’m more interested in training explosive leg training to avoid excess mass while still being athletic, this helps a lot thanks man 🙂

  17. hi, I have question. are workouts less effective the older you get? I mean like when you get to your late 20s, do workouts work less than they would for someone younger? I'm 28 and I recently started working out for my jump and my legs have been killing me since I started about 4 months ago. I can't even do a lay up without feeling pains in my ankle and my lower abs. sometimes the pain makes it hard to even play at all. I need some advice please

  18. Hi i like your advices !! I have a question: my height is 168cm with hard jumping workout can increase my jump to be a volleyball spiker ??

  19. That workout the reverse back upward extension sit up on the machine is awesome and something the vertical jump programs don't teach you. That exercise will add huge inches to your vertical.

  20. I needed this lmao, I'm starting beach volleyball in the summer and I need to jump way higher on sand

  21. Wowwww I like it, so what if I don't have those boxes that you have to jump, what is the another alternate to use. I really want to develop my vertical jump pls upload more thanks.

  22. Excited to try these out! Im 5'9 tall (176cm) and can just barely touch the rim. Maybe at the end of this year I can dunk! 😎

  23. All athletes that want to perform at a higher level at some point damage something. But that's the deal. In the end, we all die but the difference is did we do what we wanted to do or did we watch someone else because we were too scared of doing it.

  24. Anyone here to learn how to jump higher?

    Not me; I'm 7 years old, 3'5" and have a 193" vert and can dunk with 700lbs on my back. Is that good?

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