Q&A for How to Increase Your Vertical Leap

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Will jumping every day increase my vertical?

Francisco Gomez
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Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

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Expert Answer

Yes, practicing will help. You should also do leg and hip stretches, such as stretching through your heel and doing toe touches.

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Question

What does your vertical have to be to dunk?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Depending on your own height, aim for 2 feet or 24 inches. The rim of thee hoop is 10 feet high so measure your height with your arm raised overhead. Subtract that from 10 feet and you'll know how high you have to jump to reach the hoop.

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Question

I weigh 165 pounds and I'm 5 feet and 11 inches tall. How can I get a better vertical?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

You can improve your vertical by practicing single leg exercises like vertical hops, standing long jump and skipping on one leg. Also practice high knee jumps. Be sure to practice equal time on each leg. That will build the explosive strength you need.

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Question

How can I jump higher?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

To jump higher, practice single leg hops and high knee jumps. Hanging leg lifts will help strengthen your hip flexor muscles amd jumping lunges will help strengthen your buttocks.

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Question

How do you train to jump higher?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Practice jumping of all sorts, but especially box jumps. Jumping lunges and squat jumps are also great.

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Question

How do you become a better dribbler?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

The best way to improve any skill is practice, practice, practice. So go out and practice dribbling!

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Question

I am 13 yrs old and my height is exactly 5 foot. What's the best way for me to increase my jump height?

Community Answer

Do reps of calf raises every day, practice jumping, squats and also strengthen your core.

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Question

Do I need to build up my butt muscles to increase my leap?

Community Answer

The stronger your butt muscles are, the stronger your legs are. So yes, you have to build them up. Squats can help with this.

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Question

At what height is it easy to dunk?

Community Answer

If you have a very good vertical you can dunk starting at 6 feet, but usually people with an average vertical can dunk at around 6'4. I am 5'8 and I can touch the rim. I practice for an hour 2-3 times a week. Just keep practicing.

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Question

How do I improve my overall movement speed?

rr bolando

Community Answer

Try the HIIT routines for sprinting: run for 40 m., rest for 15 seconds, then 60 m. run, & 30 seconds rest, then 80 m. run until you reach the 100 m. sprint. This will help you to improve your speed movement, and at the same time to test your heart for different paces of resting.

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Question

How do I increase my shooting range in basketball?

Community Answer

Start to shoot at a reasonable distance, then shoot a little further away until you can shoot from there with ease, and so on. It's important that the force of your shot is given by your legs and not your arms, as putting too much strength from your arms messes up your shot. Work on timing your release with your jump right, to get all the strength you can from your legs.

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Question

My height is only 5'7". Can I still dunk?

Community Answer

That depends upon your abilities and how dedicated you are to training for it. There are several tutorial videos online.

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Question

What if my vertical leap is 83.5 inches?

Community Answer

Then you'd have one of the highest in the world.

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Question

How should I jump with stepping?

Community Answer

Try a two-step approach. To perform a two-step, start with your weak foot forward, and with the foot in the back, take a large step forward and bring your other foot (the one that was in the front when we began with) in close alignment to your strong foot. From there, bring your arms back and squat down very quickly, using your arms to build momentum, swing your arms up and jump.

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Question

How can I get taller?

Community Answer

There really isn't a lot you can do since your height has been determined by genetics. Eating the right foods will give your body the right tools and energy to grow to its maximum potential, so make sure you're eating a good diet. If your parents or grandparents are tall, you have hope; it's possible, depending on your age, that you haven't hit a big growth spurt yet.

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Question

What can I do to dunk when I'm only 15 and 5'1 (I'm a girl), will it be possible?

Community Answer

Dunking requires a lot of practice and a lot of jump power. It also requires the ability to hold the ball with one free hand, so having big hands can be advantageous. At 5'1, to be honest it will be rather difficult to execute a dunk but since you're still young you might not have reached your maximum height. I recommend a lot of jumping drills, stretching, and ball-handling drills. Keep at it, don't give up.

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Question

How do I increase my air time?

Community Answer

Try kicking your legs out to gain more air time. You can also try jumping higher to have longer air time.

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Question

What do I do if I have overly strong legs?

Community Answer

Very strong legs can only help you increase your vertical leap.

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Question

I am 6'2" and can get to the rim, but I cannot dunk. What do I do?

I'm Fatur

Community Answer

Try to dunk with a lower rim or a smaller ball to practice. Don't ever give up!

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Question

What can I do to practice so I can do a back flip?

Community Answer

Practice on a trampoline first, if you have access to one. If not, choose a soft surface like grass or a mat. Jump your highest, and swing your arms back pretty hard, and focus on staying straight and landing on your feet.

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Question

How can I improve my body defense?

Community Answer

Watching a person's waist can foreshadow which direction they will go. The only thing you have to do is account for is fakes and speed.

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Question

How long will it take to notice improvement in my vertical?

Community Answer

You should start noticing changes within 3-4 weeks. After that, you'll only continue to get better.

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Question

Do I need to work out my leg muscles if I want to increase my vertical leap?

Community Answer

Work out all your muscles in your body. Having a strong core is essential for having a good vertical leap so make sure you work on your core. Also, stretch before jumping. This will not only increase your vertical leap but prevent injury as well.

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Question

What can I do to be able to dunk on a higher height?

Community Answer

You can do squats and calf thrusts to increase your vertical leap, which directly applies to dunking.

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Question

I'm 5'6 and I can touch the basketball rim but I would still like to increase my vertical leap. What should I do?

Community Answer

Try doing squats with weights to strengthen you legs. You can also do plyometric exercises to help you jump higher.

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I'm 5' 10". Is that tall enough to dunk if I am determined and practice every day?

Community Answer

Yes, but be sure to do exercises that build leg strength.

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Question

How do I improve my basketball handling?

Community Answer

Work harder. Practice every day and watch players you admire, to get ideas for your own game.

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Question

How can I learn to touch the rim and dunk the ball?

Community Answer

Don't be afraid of the rim. Tell yourself that nothing bad is going to happen and go with the moment. Tell yourself what you want, and go for it!

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Question

How do I improve my jumping ability if I am a six foot tall 13 year old?

Community Answer

Plyometrics are a great workout. Do altitude drops from a box and land in a squat. It will look like you are about to jump up when doing a vertical. Hold this squat for 2-5 seconds and make sure it's perfect. Don't do more than 4 sets of 10 reps a day.

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Question

How can I become better at dunking? I am tall, but I always hit the rim when I am dunking.

Community Answer

Keep practicing and build your leg strength to increase your vertical leap.

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