Vertical Jump Training: With Legitimate Street Credibility!

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Training Tips That Will Get Your Season Off The Ground.

Photo Taken at Meet of Champions, Rutgers Stadium, '76 Photographer: Bob Dresser, Butler High.

Attitude is Everything

The first time I really noticed the power of attitude, I qualified to compete in the men’s track-and-field state championship meet in New Jersey – “The Meet of Champions”, and is held at Rutgers Stadium. It was an amazing time to be a track athlete, competing with two future world record holders and an Olympic Gold Medalists. I can remember being star – struck as I walked through the gates of the stadium. I had the great pleasure of watching the amazing Renaldo Nehemiah, future world record holder, zoom right past me. His athletic prowess seemed otherworldy!

I also saw Franklin Jacobs, future world record holder in the high jump, and in fact I competed against him that day. Two years later he broke the World High Jump record at the Melrose Games with a leap of 7′-7.25″.

Two weeks before the meet, while waiting for the meet date to arrive, I filled my time with the rhetorical chant of, “Who’s the state champ?” And then I’d answer, “I’m the state champ!”

My parents were tired of me repeating this over and over. I even answered the phone with “Who’s the state champ? I’m the state champ!”

I was psyching myself up because I was competing against the best in the state of New Jersey. Today I know that they were the best in the entire world.

OK, I didn’t win the state meet that day; I took a second place. Do I have to say that I was disappointed? I was.

I’d assured everyone that would listen that I was the state champ, and it didn’t happen: so much for the law of attraction.

Two weeks later the Star-Ledger newspaper in New Jersey published the 1st team All-State Track-and-Field picks, and there I was!

My photo was front and center with all the other top track and field athletes. I was picked First Team All-State. The sports editor wrote that he picked me, even though I didn’t take First Place at the meet, my performances were more solid through the county and regional tournaments.

I once heard an interview with Michael Phelps. The interviewer said, “Did you think you were going to win 8 gold metals?” Phelps said, ( I’m paraphrasing here), “Something has to be said for hope.”

Attitude is everything; you have to create a vision of yourself winning and achieving your desired, vertical jump.

Repetitions

I’m a salesman, by profession, and one of the most profound and effective lessons I’ve learned in my 40 years as a professional is the Law of Averages. The law of averages goes something like this:

If you could flip a coin an infinite number of times you would produce just as many heads as you would tails. Which is really encouraging because for a salesman this means that every time someone rejects your offer you should get happy because you’re one person closer to making a sale! You can use that law in a bunch of other situations. In relation to your vertical jump, use the law of averages: be sure to make enough attempts!

Hard work must be your foundation. If you really want to increase your vertical jump you must make a commitment to doing the work. After believing you can do it (attitude), the next major step is to own a professional mindset, making a decision and putting in the work.

It doesn’t matter what your reason is for wanting a high vertical jump; you may be a basketball player, track and field competitor, or have some other sport interests. The advice I’m giving you here is the start and precedes many repetitions.

If you’re a basketball player and you want to dunk, start by touching the rim. Put in your reps every day with an occasional break of a day or two. When you can finally touch the rim, dunk a ping pong ball. Keep putting your reps in everyday. When you repeatedly dunk the ping pong ball, graduate to dunking a tennis ball, after the tennis ball go to a volleyball and finally graduate to a basketball.

If you’re a high jumper, it’s the same process. You have to be willing to make a commitment to making enough attempts at ever increasing heights.

Basketball Defensive Drills Improve Vertical.

Although 6′- 8″ at the State meet wasn’t a bad hop, there are things I wish I would have done to take my vertical to the next level. I wasn’t really a stickler about working out and doing the daily routines of other top athletes. In all fairness those routines were obviously not available on the internet. By the time I realized that a few months of the spring track season were not enough to help me achieve my optimal jump, my window of opportunity had closed.

There are a few very reputable work outs available for anyone who’s serious about improving their vertical jump.

However, if you’re not inclined to invest in instruction, you can simply practice good defensive basketball. A good defensive stance can work wonders for the strength of your legs and your vertical; the workout is free and if you’re a basketball player, it may be the edge you need for more playing time on the court. Those sitting, sliding actions on defense will work on all leg muscles, all employed in excellent vertical leaping.

Squats and Toe Lifts

I did most of my working out by competing in the actual sports – basketball and high jump. If I could get a do-over, I’d be more meticulous about my workout routine. To my credit though, I did have a squat and toe lift workout that I executed religiously. I would put a two by four on the ground and place the tips of my sneakers/tennis shoes comfortably on the board. This all happened while simultaneously putting 100 to 120 lbs onto my shoulders. I started in a squat position (like I was sitting in a chair) and exploded up and continued to stand on my toes and repeated until my thighs and calves felt worked out.

Get a Partner

Find a partner or another competitor, hopefully someone who’s better than you and compete! If you’re lucky enough, you may even be able to find a mentor!