4 Common Mistakes Athletes Make When Training Vertical Jump

Strength and speed are the key elements in achieving a great jump which is a crucial aspect to jump higher for basketball or any sport.

You need to engage in intense training for you to be able to get the vertical jump that you desire.

Challenge =  Progress.

There are many athletes who believe that plyometric workouts will cause them to decrease or slow their vertical jump, which is not true.

There are all sorts of myths out there about dunk training, especially about lifting heavy weights.

Most of people tend to think that with pure strength workouts, they will be able to increase their vertical jump but that just isn’t true.

Strength training is only one of the ways to enhance vertical jump.

But plyometrics must be incorporated for people to increase their vertical jump quickly.

However, there are some zealous athletes that overdo it and make a number of mistakes…

…which can cost them their health and possible results when it comes to their dunk training.

Here are some of the common mistakes that you should try to avoid when training your jumping ability:

1.) Too Much Lifting/Overtraining

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Overtraining is a common issue while training vertical jump…

When one is eager to increase their jumping abilities, they tend to be too excited and can end up overtraining.

Most of the younger athletes come into the scene with too much energy, and they have the ability to push very heavy weights.

When they train they go 100% and that is fine…

…However, they do not realize that this is affecting their vertical jump in a negative manner over time.

When you lift too much weight too often, you will reduce the ability of the muscles to generate tension when you hit the ground.

This does not help your vertical jump in the long term and will be merely inhibit your ability to jump higher over time.

Heavy weightlifting may also inhibit the ability of a person to respond to explosive plyometrics.

This is why sufficient rest is needed to restore your central nervous system’s (CNS) to replenish your leg’s reactivity.

What Counts as too much weight lifting?

There is no standard answer to this since everyone has their own capacity and abilities.

However, you should start with the basics and not overdo it.

The Jump Manual which I review here regulates proper sets and reps very well to avoid overtraining.

You can learn the right sets and reps that you need to do when you are training for vertical jump just by empirical experience.

From experience training more than 3-4 days a week for jumping higher was my limit before I began to plateau and needed rest.

The more you workout, the more you’ll know your body’s limits and when and how long to rest for you to get back to 100%

The objective is to develop the strength that is required to boost your vertical jump along with the reactivity needed to get off the ground fast.

Both are equally important…

…therefore a good training program is one that will enhance on strength AND reactivity thereby increase your speed and performance: the vertical jump increase will follow.

2.) Insufficient Effort On Individual Reps

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Jump your max every rep you train…

There are so many athletes that keep hoping that their vertical jump will increase, yet they are hardly going 100% in the gym.

See it this way, when training for explosiveness every jump counts.

Many upcoming athletes look for various solutions that will help them improve their jumping ability, yet they forget the most critical element: effort.

Practice makes perfect, and as such, you can only improve your vertical jump by going 100% every workout, every week, every month, every year.

This doesn’t mean overtrain, it just means that you have to put in the work to become more explosive off the ground.

If you are looking to jump higher, there are no two ways around this.

You have to replicate the explosive movements of dunking a basketball in your workouts.

You don’t dunk at 50%, you dunk at 100% effort.

Your vertical jump workouts should reflect this movement closely.

3.) Limited Muscle Activation and Variety

plyometrics for vertical jump training

Variety is key to confuse muscles…

When you get used to jumping in the same manner so many times, it eventually becomes too old and boring.

In order to keep the motivation, use different workout programs to find exercises that are versatile and stimulating.

You must rotate your workout every once in a while and try new exercises to engage new muscle groups.

Some of the best solutions could be, including plyometric exercises, to provide diversity and stimulation for the best jump training.

This simply means that as an athlete, you should try to jump in as many different ways as possible.

If you take a look at the pros, you will realize that each jump is different from the others.

This means you must comprehensively build legs that can accomodate multiple different jumping scenarios.

When I did the Jump Manual I encountered this exact thing. The program challenged every type of jump possible.

(Click Here To Learn How I Increased My Vertical 15″ In 5 Months With The Jump Manual)

This may give you the motivation that you may need to try out various angles at shifting your vertical jump workout program.

This is equally as important for athletes who are in various sports like volleyball, where dynamic jumping ability is required.

You will realize that when you are in the game of volleyball, there are no jumps that will be the same as the others; each is uniquely different in terms of the takeoff and the angle of the jump.

The main challenge you face is to ensure that you get maximal jump efforts that are quite diverse.

You should find a jump training program that has diverse exercises and to create the stimulus and diversity needed to increase your vertical jump.

4.) Concurrent Training

how to increase vertical jump for basketball

Try not to do vertical jump training while participating in another school/college sport. Train hard in the off-season and maintain during the season…

In order to get great strength and endurance, most athletes tend to over condition their bodies, through the various workouts.

While this will make the athlete stronger, the speed of performance tends to be affected.

When the body is conditioned extensively, it becomes almost impossible to be able to jump as high as you used to.

Getting involved in too much other workouts that train your legs while training your vertical jump simultaneously can be a recipe to fail.

If you are working to be able to jump higher, you should limit too much concurrent leg exercise to achieve the desired results.

Plyometric exercises have proved to be better solutions that will allow you to develop strength, agility, and endurance, without affecting your jumping abilities.

It’s key that you rest after plyometric days and strength days (especially strength days) to avoid overtraining and Central Nervous System decline.

Having a structured workout program that you can follow may be the best solution to avoid this pitfall as it prevents you from being involved in other unnecessary workouts.

I have just the idea of what you need…

The Jump Manual: Increase Your Vertical Jump Fast Without Overtraining…

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…The good news is that you do not have to make all the mistakes, mentioned above.

The Jump Manual is a structured vertical jump program that will give you practical guides and workouts to achieve an enhanced vertical jump.

For most people who have used it, their jump has been doubled within a couple of months.

I review The Jump Manual here in detail and I go over exactly how I increased my vertical jumpfrom 18″ to 39″ in the last year with it.

You would need some level of commitment and dedication to get visible results from it.

I’m just a regular guy who sucked at jumping, but with just a little elbow grease I ended up getting a flying vertical with it.

All the key issues that had been highlighted above are handled effectively by the jump manual.

  • Nutrition
  • Workouts
  • Exercise Demonstrations
  • Frequency and Workout Rotation
  • Progress Tracking
The Jump Manual vertical jump training

Click this to check out my full review…

Best of all the jump manual is electronic so it is instantly accessible so you can start increasing your vertical jump today.

==> Check This Out To Learn How You Can Dunk In The Next 3-6 Months!

It will give you the proper workouts to increase your strength and endurance, without slowing down your jump.

The workout program is designed in a professional manner, and every few weeks, you will have different sets of exercises to keep you on toes.

As if that is not enough, the Jump Manual has a meal plan that you can follow so that you can have the best results with the program.

You don’t need to know anything about jumping higher at all: I just got the jump manual and it took care of it all.

==> Start On Your Journey To Dunk For Basketball Here

With this manual, you will not need a coach or any prior knowledge about jumping; all has been catered for in a professional manner.

The manual will give you specific workouts, proper diet and the days that you need to rest.

There is nothing to lose since the manual comes with a 100%, 60-day, money back guarantee if it does not work no questions asked.

I encourage you give it a try because it worked for me in a matter of weeks.

Anyway, I’ve got to go and dunk over some lame friends…

…good luck my friend, elevate over these chumps 😉



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5 Reasons Your Vertical Jump Is Not Increasing


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