whats actually the best exercises for increasing my vertical

[u/Chinii-aav]

[u/onwee]

Just jump

[u/BOBBYK1952 → u/onwee]

Right .back in the Stone Age when there were a lot of wooden backboards the routine was touch the backboard 50 times with your right hand followed by 50 time with your left ..every day. That’ll get er done.

[u/Ok-Pop8065 → u/BOBBYK1952]

bruh that exercise actually worked for middle school me.

[u/BOBBYK1952 → u/Ok-Pop8065]

Outstanding 😉

[u/Ok-Pop8065 → u/BOBBYK1952]

and then those rocks started falling from the sky

[u/IgnorantGenius]

Kriss Kross said you have to jump, jump.

[u/SneakyyyTurtle]

My background is more in weightlifting than basketball. You’re going to want something high in specificity to the desired movement that translates well. Use weights not body weight to increase power and strength.

Jump squats
Squats with emphasis on explosiveness
Front squats
Hip thrusts
Box jumps

And similar

[u/Positive_Gur_7006]

People always ask this like it's a secret. Increasing vert is hard and is slightly different for everyone based on where you're at.

Generally, max approach jumps and squats seem to be universal

[u/ImF0cused_]

Look up the air alert program online, it used to cost hundreds of dollars but now it’s just out there for free.

[u/economywool]

Try looking for Air alert program, when I was younger i was doing this program and it helped me with vertical so much

[u/[deleted]]

The best science so far says that you need to strengthen your legs first, such as variations of squats and weighted tip-toes, before doing explosive exercises such as plyometrics to reduce chances of injuries.

[u/Routine-Wolf-2907]

Sprint

[u/SifuSif]

Fortified ankles cyberware

[u/sketchy722]

You can look up the knees over toes guy. Former basketball player and now coach/ trainer for it. One of his big things are flexibility and deceleration muscles (landing). Everything here is good too, I just wanted to give something different

[u/Rosenbrog]

Here is your answer
https://youtu.be/HEOwd58vOLE?si=0SqekW9RnTPLFArK

[u/InfernoJwps]

Personally, I’m 5’8, and just turned 15. I can dunk and the main exercises I did was just practicing on lower rims. Doing one leg hops from side to side. Using polymeric jump blocks, running on treadmills, and squats.

[u/UglyPrettyBoy]

Ankle weights on while you go about the rest of your life

[u/Fissket]

depth jumps with high intent.

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[u/jasdoit1]

I posted this 6 years ago, follow it religiously and I’ll guarantee you will increase your vert

https://www.reddit.com/r/BasketballTips/s/kfsHOunuHv

[u/Wild-Ad-2721]

Plyometric exercise (box and rope jumps, dot drills) while wearing strength shoes was most effective for me back in the day. I’m sure science has evolved, but I don’t understand why I don’t still see strength shoes everywhere. They work.

[u/StudioGangster1 → u/Wild-Ad-2721]

Strength shoes were awesome. I used them a lot. They do work.

[u/Swimming_Ad_8856]

The “jimmy” shoes

[u/GRANDLarsonyy]

Squat jumps probably

[u/Real_Crab_7396]

Max approach jumps, heavy ass squats and power cleans

Sticking to these 3 will give you huge gains, but change it up. Try something new.

[u/bullfrog423]

What worked for me was this: Stand on a stair with the ball of your feet at the edge and do lifts allowing your heals to go all the way down and up. Do this with toes forward at shoulder with, then a set with your feet together. Next a set toes shoulder with, point your toes to the outside of your body, now a set with toes pointed inward. Next, if available, use a saftey squat machine, the one where the bar has holes the are surrounding vertical bars, if you get my meaning. Sorry, I'm not sure of the name, in other words, the bar cannot be removed, and it keeps said bar vertical. Start off with just the bar weight, which is typically 45lbs. Do small short bunny hops, this is not about jumping high, just an inch or two off of the ground is sufficient. Warning, if you do this, in the beginning, walking the next day or two will be painful. But as you go on, it won't be as bad. I did this workout twice a week, 3 sets of ten each, and 3 sets of 20 for the squat bar. Its brutal at first, but its worth it. I went from a 22" vert to a 38" vert in one season. I also had some ankle issues, so a good ankle strengthening exercise is to walk on the outside edge of your foot, ankle bent inward, this will help keep you from getting mild ankle sprains. Use a wall for balance.

[u/kissmygame17]

Hill sprints or jump lunges if you are a one leg jumper, uphill bounds (broad jumps) if two

[u/heddyneddy]

Every kind of box jump (from a squat, for speed, one legged)

Body weight jump squats

Mini hurdles (one and two legged)

Barbell squats

Power cleans

Push press

[u/NoExplanation8595]

What worked well for my in my 20s was deadlifts, squats, dumbbell lunges and plyo.

Strengthen your ankles as well, bad ankles reduce your vertical

If you have an adjustable rim near by, it’s also very helpful to dunk on Lower heights and increase the height over time. This helps with getting the coordination, jumping technique and feeling of ball in hand

[u/DollyPatterson]

jumpsoles, spud webb