It’s not a secret that Michael Jordan has an incredible ability to jump. His hang time was clocked at a record .91 seconds. That might not seem like a lot at first, but if you were to time how long you can stay in the air after you jump I bet you’d be lucky to break .5 seconds.
So, how is it that MJ can jump so high. Well, my friend Pat over at Flight Basketball wrote a great article at the following URL on vertical jump workouts http://www.flightbasketball.com/best-vertical-jump-workout-program-explosive-results/
If you’re looking for a great jump program you can also check out his thorough review of the jump manual.
Back to the subject.
MJ followed a few simple principles to increase his vert. It basically comes down to the following steps.
Use progressive overload:
This means that every time you perform a workout you need to be increasing the amount of weight you’re lifting or the number of reps you are doing.
This will force your body to adapt to the increased training pressure thus improving your vertical. MJ used this technique by pushing himself harder in each workout session and ensuring that his body was at its max when he was performing each exercise.
I would highly recommend that you take a pen and paper to the gym when you go. This will allow you to track every rep, set, and weight that you use.
If you think you can remember from week to week, you’re wrong. You’ll most likely find that you think you’re lifting more weight when you’re actually just doing the same thing week in and week out.
Focus on good nutrition:
If you want to jump higher you’re going to have to follow a good diet plan. This means eating lots of protein and cutting back on carbs.
Protein is what helps your muscles rebuild after a hard workout. Without enough protein you’re going to find that you actually get weaker, or in the best case scenario you will just stagnate.
I recommend about 1g of protein per pound of body weight.
Keep in mind that you should never totally cut carbs. Anyone who promotes a diet that completely cuts out any vital nutrients (protein, fat, carbs, etc.) has no idea what they are talking about.
Your body needs carbs for energy, so you should eat them in the morining (have something like oatmeal) and right before your workout. You can also eat carb rich foods after a workout if you’d like.
The problem with eating too many carbs is that they tend to get stored easily by your body if they are not used. This turns into fat, and if you have too much fat on your body you obviously won’t be able to jump higher.
Get plenty of rest:
Jordan may have been a hard worker, but he also found time to rest his body. If you don’t get enough rest you’re going to find that you won’t gain much on your vertical jump.
A lack of rest is something called over training. This means that your body has not been given enough time to repair the muscles after a workout.
You should aim to work out 3 or 4 days per week but no more than that. Anymore than 4 days can cause serious damage to your muscles that you won’t have time to recover from.
I hope this information has helped you figure out how to increase your vertical jump. If you keep these tips in mind I’m certain you will be able to jump higher in no time!