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The Ultimate Guide to Vertical Jump Training: How to Finally Dunk on Your Haters

Author: Coach Nick Book

Are you tired of being the shortest guy on the court? Fed up with people telling you that you can’t jump? Well, get ready to shut them up because today we’re talking about vertical jump training. That’s right, it’s time to take your game to the next level and finally dunk on your haters. Let’s get started.

Why care?

First things first, let’s talk about why you should care about your vertical jump. Besides being able to show off to your friends, a higher vertical can have a huge impact on your athletic abilities. It can improve your speed, power, and agility, making you a stronger athlete overall. So, whether you’re a basketball player trying to dunk, a volleyball player looking for a killer spike, or a track and field athlete trying to jump higher in the long jump, vertical training is essential.

The Practical

Now, let’s get into the nitty-gritty of how to actually improve your vertical jump. The key elements of a good vertical training program include strength training, plyometrics, and technique. Strength training is all about building the muscles that you use for jumping, specifically your glutes, hamstrings, and calves. Plyometrics involves explosive exercises that focus on the stretch-shortening cycle of your muscles. And lastly, technique involves refining your jumping mechanics to maximize your power.

Bang for your Buck

Some of the best exercises for strength training include squats, lunges, deadlifts, and calf raises. These exercises should be done with heavy weights and low reps. For plyometrics, think jump squats, box jumps, and depth jumps. These exercises should be done explosively with a focus on maximum height and power. When it comes to technique, focus on achieving a full range of motion with your jump, using your arms to generate momentum, and landing softly to avoid injury.

The Cold Hard Truth

One important thing to keep in mind with vertical jump training is that it’s not a quick fix. Improvements in your vertical will take time and consistent effort. It’s also important to listen to your body and avoid overtraining, as this can lead to injury. Aim to train your vertical two to three times a week with ample rest and recovery in between.


Vertical jump training is no joke, but with the right program and consistent effort, you can achieve some serious improvements in your athletic abilities. Whether you’re trying to dunk on your haters or dominate on the volleyball court, vertical training is a must. Just remember to focus on strength, plyometrics, and technique, and give yourself enough time to see results. With patience and persistence, you’ll be soaring to new heights in no time.