In case you didn’t know, Chris Paul, the 5’11” point guard for the New Orleans Hornets has a 38-inch vertical. Dwight Howard. In case you haven’t, just look him up on youtube.
For those wondering how Paul improved his vertical so much, because he’s not a “natural jumper” like so many, just take a look at his summer weights program, but don’t forget this workout is designed for a pro. basketball player and should see your doctor first.
“I had to work really hard on my vertical. It’s important to work on the whole body, not just the legs.” -Chris Paul
The 4 days a week, one hour a day workout consists of:
Lat Raise: 3 sets, 10 reps, 20 lbs.
Pec Deck: 3 sets, 10 reps, 80 lbs.
Triceps press: 3 sets, 10 reps, 80 lbs.
Lat Pull: 3 sets, 10 reps, 130 lbs.
Seated Row: 3 sets, 10 reps, 120 lbs.
Bent fly: 3 sets, 10 reps, 40 lbs.
Curls: 3 sets, 10 reps, 20 lbs.
Leg curls: 3 sets, 10 reps, 100 lbs.
Hack Squat – 3 sets, 10 reps, 300 lbs.
Calf raises: 3 sets, 10 reps, 100 lbs.
Bench press: 3 sets, 10 reps, 130 lbs.
Use less weight and more reps to avoid getting too bulky. If you want to get “bigger”, use heavier weights and lower reps.
Here’s an example of vertical jump exercises, it’s called “plate squats.”
Starting position: Stand with your feet shoulder-width apart, knees slightly bent, and hips back. Hold a weight plate with both hands at chest level, elbows bent.
Movement: Lower until knees and hips are fully bent.
Make sure to keep your knees directly over your toes. Extend your knees and hips until your legs are straight. Go back and repeat. Also, be sure to keep your head forward, your back straight, and your feet flat on the ground—don’t raise your heels. As you stretch up, think about digging your heels into the ground.
And of course you should use the jump rope – not only does it give you explosiveness and calf strength, but it’s also a great way to build endurance and work on your overall leg strength. He does 200 jumps 3 times a week.
If you are really interested in improving your vertical and are looking for a good vertical program, I can definitely recommend The Jump Manual, it gives you everything you need to improve your vertical.
