Box Jumps: The Ultimate Exercise to Increase Your Vertical

Your vertical helps you every in any sport you will ever play. Whether you’re dunking on the basketball court, spiking a volleyball, jumping over a safety to make a catch, or doing jumping events on the track, jumping higher will always give you the edge. The best exercise to jump higher is without a doubt a box jump. Not only does it work every muscle jumping requires, but its great cardio to keep your body fat down.

Your bimagesox needs to be high. Mine is a little bit less than half of my height (It comes to my upper thigh). I do 3 sets of 15 repetitions. your reps need to be fast to be sure you increase your explosion, which is all jumping is.


After doing this exercise for 4 weeks my vertical has improved by a lot inches.




How to Jump Higher

No matter what sport you play, football, basketball, volleyball, soccer or table tennis, jumping higher is going to help you beat the competition. Dunking can hype up your team and the crowd, jumping up and grabbing a deep ball can score a touchdown, or spiking the ball down all requires you to jump higher. The best way to jump higher is to increase your explosion in the weight room.

Jumping uses your quads, hamstring, calves, hip flexors, and glutes. So obviously to increase your vertical you need to work these areas, but a lot of it is also technique in your arms. I don’t teach technique, you can ask someone else about that, but what I can do is make you get stronger and more explosive.

Squats- squats mainly work you quadriceps and your glutes. If you want to increase your jump (which you obviously do) you need to do lots of weight and not very many reps. You also want to be explosive in your squat, you should almost be jumping. I would do 5 reps of 80% of your max.

Box Jumps- box jumps won’t work your muscles as much as squats, but what it does do is work more explosion and teaches you to utilize your arms.

Standing calve raises- Again lots and lots of weight. You should shoot up fast and come down under control.

Hip Flexors- a lot of people overlook, including me. So here’s an article written by

Hamstrings-  Lying leg curls and deadlift work very well to build hamstrings.

Guest Post: Weights and basketball

do you honestly need to lift to be a NBA player or a good one? do you have to be a bigger dude to be in the NBA? can you not be able to lift at all but still make it to the NBA ?


players like Steve Nash  was not the strongest in the NBA and only could bench  about 152  he still made it and is considers a legend yeah he was not  really known for his spectacular dunks like some people but he is still a legend some. LeBron James  is the strongest current player with a bench max  is 225 and he can do 15 reps. the strongest historic player was wilt Chamberlain who could bench 500 pounds with a 55 vertical. so really if you wanna be known for moving people down in the paint or at all you need strength  if not u better be ready to shoot from the outside…i mean in less you can do both