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In today's video Coach Rock from ILoveBasketballTV gives you a 4 week vertical jump training plan to help you Jump Higher. If you're looking to take your vertical jump to the next level so you can dunk a basketball be sure to check this out.
Here are some of our other recent vertical jump training videos that can help you jump higher and dunk a basketball fast!
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HOW TO DUNK A BASKETBALL FOR THE FIRST TIME:
FIX THIS "HIDDEN STEP" TO JUMP HIGHER FAST!! (Vertical Jump Training Tips):
4 Week Training Protocol For Higher Vertical Jump:
Monday
1) Sprints (5 sprints)
2) Countdown set
a) Squat jump - 20 reps x 15 reps x 10 reps x 5 reps
b) Alternating Lunge - 10/leg x 8/leg x 6/leg x 4/leg
3) Back extension - 20 reps x 15 reps x 10 reps x 5 reps
4) Wall Sit - 20 sec x 15 sec x 10 sec x 5 sec
5) 10x20x30x20x10 sec. As many as possible
a) Sit ups
b) Flutter kicks
c) Plank
Wednesday
5 Rounds
a) Push Up (10 reps)
b) Push up Hold (as long as possible)
c) Planks
5 rounds
a) Sit ups (20 reps
b) Crunches (20 reps)
c) Flutter Kicks (20 reps)
Friday
1) Box Jump (5 sets: 5 reps)
2) 5 rounds
a) Squat - 20 reps
b) Lateral Push up - 20 reps
c) Back extension - 20 reps
d) Squat jump
3) Tabata Set - 20 sec/10 off. Do 4 minutes.
a) Crunches
b) Flutter Kicks
c) Sit ups
d) 6” Killers
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