The Vertical Lift Program

Basketball players tend to become very conscious of their jumping abilities. Well, ofcourse, Jumping is one of the attributes players need to develop in order to be a successful basketball player. In this segment, you will be able to learn my training program which will definitely increase your jump by 3 inches in just 4 weeks.


Before even starting, you must have to look at your weight, ofcourse. You'll know if you're a little fat. If you're in the "Large" state, you have to cut down on your weight. You may have to cut down on
your carbs intake. Well, the diet segment will be discussed in a different write-up.


Let's start with the Vertical Lift Program.


Every workout should be performed with explosiveness. When going to the moment of effort, you explode. Then, when going back to your original position, you control your movement. Make sure your form is correct.

So, here we go.


6 workouts. Every other day. You may have you other work outs on the days in between, like strengthening or cardio workouts.


1.) Barbell Squats: 4 sets 12 reps. Make sure you perform it with EXPLOSIVENESS.

You may start with 10 KGs per side, that makes it 20KGs plus the barbell 20 KGs with a total of 40 KGs. If you think this is too heavy, you can start with no plates at all. Just the barbell.

You control your movement once you go down. Then, you explode when you go upto your original position. Do a little tip toe when you go up though. That will increase your spring power.


Remember: It's not how heavy the weights are, but the way you're performing it. Execution if essential.

2.) Dead Lifts: 4 sets 12 reps.

You may start with also 10 KGs per side. If it's too heavy, you may start with 5KGs per side.


3.) Walking Lunges: 3 sets 15 steps back and forth.

You may start with 10lbs or 5KGs dumbells. Make sure to have a good form.

4.) Box Jumps: 5 sets 10 reps

You may use a medicine ball or not. Make sure to jump with the balls of your feet and landing with your heels once you mount the box.

5.) Barbell Bench Press: 4 sets 12 reps

The traditional bench press. Controlled motion when you go down, then explode when you lift the barbell up.



6.) JUST JUMP: 10 reps 2 sets

You start from the free throw line or 10 feet from the basket, then you explode to jump at your highest peak and touch the board. Then, you back pedal back to the free throw line and then you explode again to touch the highest peak you can touch the backboard. 

NOTE: You don't have to execute a dunking form. This drill is just to test the height of your jump.


There you have it! This might look simple but i tell you it's hard. Well, That's what we want right? No pain, No Gain.