So you finally decided on starting to build up for that dunk and train your vertical jump?
Through the exercising of many practices, you should be able to increase your vert and jump higher, especially if you’re a basketball player and you go to the rim often.
Nonetheless, efficient vertical leap training is not just about doing the exercise or just jumping, you also need to make sure that your routines and the practices you follow actually facilitate the development of your vertical jump.
Here are the most common mistakes I see people make all the time when it comes training their vertical.
1) Training Their Jumping Endurance
This is when people execute an extreme amount of reps and go for volume instead of intensity.
The only thing that this form of training is going to do for you as an athlete’s is to increase your aerobic endurance, it cannot enhance your vertical leap explosion! That’s why you should switch it up and focus on doing only 8-15 (which are more than sufficient) intense reps and quality, not quantity, should be your main focus when training.
It would be a waste of time and energy to perform an excess of 100 to 1000 reps because it will simply exhaust you, and your jumps wouldn’t even improve.
2) Too Much Weight
I see this all the time in the gym. People racking up more weights on the bar when squatting thinking it would get them to jump higher.
But here’s the truth.
Excessive weight training usually only results in injuries and fatigue. What happens is that essentially, you’re overusing your joints and that’s when things starting to go south and you get injured.
This is really detrimental for your vertical jump and only causes it to become lower.
Fatigue as a consequence of excessive weight training will also minimize your overall performance. This mistake is generally made by people who believe that their jump will develop faster if they do more work in the weight room.
But as you see, that’s quite the contrary.
Only a few inches could be added to your vertical jump when you’re doing an ample amount of weight training. There’s absolutely no benefit in doing excessive weight lifting and too much squats. The movement of your body will become slower. For this reason you need to avoid of working with extreme weights to ensure that your jumping ability will stay on the rise.
3) Neglecting Nutrition
Another big problem that sports athletes do is putting too much focus on physical exercise while they disregard the significance of proper nutrition. Getting the appropriate nutrition is very important as it guarantees that the body will function properly. Keep in mind that our body needs carbs for our day to day activities, protein to promote muscle power, and good fats to balance our hormone function.
4) Not Getting Enough Recovery
Not getting enough rest and sleep in a day is another explanation why individuals find it difficult to improve their vertical leap. While you fall asleep, the body is able to recover itself. Your body won’t be able to recover from the injuries it endured during your training if you did not give it enough time to do so. Therefore it is important to space your workouts and give your muscles the rest they need. When the body is fully recovered it also enables you to become more sharp and focused on your trainings so you’ll train even better.
Another frequent mistakes that basketball players make is executing extreme training workouts. Many athletes, after they’re done with their weight training they typically wind up playing pick up games instead of getting proper rest. If this unhealthy practice is repeated everyday, then your body will eventually fail. It is suggested to have at least 2 hours rest after a demanding physical workout with a good recovery meal.
The Jump Manual Vertical Leap Training
These mistakes and many more, are things I learned about only after going through the Jump Manual program and its materials from the blog at http://jumpmanualblog.com/
Many others are broken down in there as well, but the Jump Manual itself is a program by coach Jacob Hiller and it’s considered to be “The Bible” of vertical jumping because it really de-mythifies a lot of the myths and mistakes people tend to make with their vertical jump training.
If you really want to maximize the results you’re getting from your training I highly recommend that you use some of the practices that the Jump Manual offers.
Here’s some more information about Jacob Hiller’s Jump Manual where he explains a common mistake people make in relation to anabolic and catabolic responses of the body.
Hope you enjoyed reading this post.
Stay tuned for more content on vertical jump training soon.