There are quite a few things that you might want to take into account if you want to learn how to improve your vertical jump.
Of course, you need to understand that vertical jump is something that takes time and patience for you to master…
…it needs your muscles to be capable of contracting explosively and quickly in order to get off the ground as fast as possible.
Two muscle types play an important part in this:
Fast-Twitch muscles: Used for explosive exercise and movement like sprinting and jumping
Slow-Twitch muscles: Used for prolonged movement like distance running or cycling long distances
The difference in the actual number of those slow-twitch and fast-twitch muscles that you have are capable of determining your potential to jump higher.
However, let’s dig deeper into the muscle types and the things that you need to take into consideration if you’re learning how to jump higher:
Muscle Types – The Things to Know
Now, you need to understand that there are two types of muscle fibers – fast twitch as well as slow twitch ones.
Fast Twitch Muscle
Fast Twitch muscle is known for working without oxygen while the slow-twitch are known for working aerobically (with oxygen).
With this in mind, fast-twitch muscles are known to generate a lot more energy a lot quicker.
This is, however, also why they would also fatigue very fast.
I personally know this form experience. I have a very high vertical jump, but I can only jump so many times explosively before I tire out.
My 10th dunk is never as powerful as my 3rd dunk.
This is because fast-twitch muscle is very explosive, but lacks endurance.
When you train to jump higher your goal must be to train these fast twitch muscle fibers while maintaining slow twitch muscles for stability.
The Jump Manual does this really well using an explosive combination of plyometric and strength training.
Now that we know what muscle we want to train because it increases our vertical, let’s talk about the muscle people often wrongly train when trying to jump higher…
Slow Twitch Muscle
Slow-twitch muscles are known for working aerobically (with oxygen) and they tire out much less quickly versus fast-twitch muscle.
Slow-twitch muscles gather energy slower and they are also going to tire out throughout a longer period of time.
When it comes to jumping higher for basketball or any sport these muscles are for longevity of your vertical jump training.
They should not be the muscle of focus for your vertical training program, but they are important to keeping your legs fresh between jumps (like in a basketball game).
I remember when I first started training to increase vertical jump I would always tire out so fast because I never did any explosive endurance work.
The key is balance: you want to train low reps and do that for long periods of time to get just a little pseudo-endurance work in.
Slow-Twitch muscle is not what will make you dunk, but it is what will allow you to keep running during a basketball game so you can make opportunities to throw it down.
How to Jump Higher & Improve Your Vertical Jump
Even though it might be obvious by now, it’s necessary to outline that improving your fast-twitch muscle groups is going to help you learn how to jump higher fast…
This is also why people who have a larger and denser percentage of fast-twitch muscles have the general predisposition towards higher jumps.
Your advantage now though is that you know that fast-twitch is essential for increasing our vertical leap.
While genetics may play a part in jumping potential, it is only a small factor in the long term when you train for vertical actively.
Of course, it’s going to take time and a lot of practice…
…but you will get there and when you do, dunking a basket is going to seem like something particularly easy.
It’s also going to make you a lot more effective on the court.
I swear if you do the Jump Manual dunks will literally feel like easy lay-ups for you…
Find A Vertical Jump Training Program That Trains Fast-Twitch Muscle Primarily…
This is why I talk about The Jump Manual so much on this blog, it’s because it does just what I’ve discussed…
…it focuses on training the muscles that matter and only maintaining the one’s that are less crucial to jumping higher.
I did it for about 8 months and my vertical transformed from 18″ to 39″ (and back down to 35″ since I’ve been lazy recently)
Anyway, it was the best vertical jump training program that I’ve ever used (I tried 3: 2 didn’t work and 1 was a scam)
But the key here is that I’m a normal person, there is nothing special about me.
I could barely touch the net when I started the Jump Manual and after it I was smashing dunks off of backboard alley-oops.
I highly recommend you check out my review of the jump manual, I promise the results will shock you
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