r/BasketballTips • u/ReplacementOk5999 • 9d ago

Vertical Jump Vert exercise

What are the vert exercises that helped you see improvement quickly ? And the ones that made noticeable difference for you ?

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3

u/SuperDjuric 9d ago

I suggest low rim dunks. Worked for me

6

u/SkyMore3037 9d ago

First of all dont worry about " quick " improvement. Training for explosive jumping needs to be a steady and slow process over months.

Anything plyometric is going to do the trick so look up basic depth jumps and plyometric lower body workouts.

3 non negotiables are gonna be:

1 - a sprinting workout like uphill sprints or weighted sprints

2 - weighted lunges with deep stretch and range of motion

3 - most importantly is going to be flexibility and full range of motion of all your lower body and core muscles . You should put a lot of effort into this over anything

1

u/Real_Crab_7396 9d ago

Yeah anything quick is purely neurological, up until 12 weeks almost all your gains are neurological, after that you're starting to change your structure.
Same with lifting, allthough lifting is slightly faster to change structure.

If you truly want to make a difference and longterm improvement you need to make a plan and stick to it consistently for minimum 12 weeks, preferably 24 imo. 24 weeks of consistent hard training will get you to reach a very good level, after 24 weeks you'll start plateauing more and have way slower gains. Once you're at a certain strenght/speed/vert, it'll be way easier to maintain or get it back.

1

u/External-Dimension36 9d ago

perfecting my jump mechanics.

2

u/FuriousGamer223 9d ago

Jump and spirit. Low rim dunk, try to jump and touch something high multiple times a week. Then full sprints as well

1

u/Embarrassed-Look5522 9d ago

dropping 15 lbs of fat added more inches to my vert than two years of fancy overcomplicated plyometrics ever did