Strength Training To Jump Higher and Slam Dunk
In this article I am going to discuss strength training to jump higher and slam dunk. Explosive strength, reactive strength, strength endurance, and agility are all involved in vertical jump development. Your overall strength is going to be the foundation for all these vital components of jumping. Simply put, the stronger you are, the higher you will jump. Look at it is this way - a man that is 150 lbs that can only squat 200 lbs will have about 50 lbs of reserve strength when vertical jumping. Another man is also 150 lbs, but can squat 300 pounds - he will have 150 pounds of reserve strength when vertical jumping. If all things are equal, the second man will have a dramatically higher vertical jump. That is why it is vital to strength train if you are serious about increasing your vertical.
Strength Training Exercises:
One great strength training exercise is dumbbell lunges. Lunges really work your quadriceps, hamstrings, and glutes - which are all important in vertical jumping. Stand upright with a dumbbell in each hand. With your right foot, take a step forward about a few feet in front of you. Once the right foot hits the ground, lower your body until your right thigh is parallel with the ground. Your left knee should come a few inches from the ground during this motion, keep your back straight and head up. Slowly raise your body up and right leg back to its original position. Repeat with your left leg. Try to shoot for about 7 - 10 reps per leg for this exercise.
Important Things To Note:
Although strength training is effective to jump higher and slam dunk, it should be used alongside plyometric training. Plyometrics are exercises that are designed to increase your muscular power - strength exerted in short burst of time. A complete program will use both strength and plyometric training. Heres the catch - certain body types see more results using strength training opposed to plyometrics and vice versa. Therefore you should have a mix between the two that best suits your body composition. It kills me to see athletes working their tails off to the wrong exercises and seeing little progression to slam dunk. To see the best results, you have to understand what your body type is, and have a program tailored to that.
What is your body type and what kind of exercises will you benefit the most from? Many vertical jump programs out today have tests to determine your body type and will tailor a program to that. Click here to find out the 2 main categories of body types and to read our unbiased reviews of the top vertical jump program out today.
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