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 many, just take a look at his summer weight program, but don’t forget this workout is designed for a pro. basketball player and you should first consult your doctor.
“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-day-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 pounds.
Lat Pull: 3 sets, 10 reps, 130 lbs.
Seated Row: 3 sets, 10 reps, 120 pounds.
Bent fly: 3 sets, 10 reps, 40 pounds.
Curls: 3 sets, 10 reps, 20 pounds.
Leg curls: 3 sets, 10 reps, 100 pounds.
Hack Squat: 3 sets, 10 reps, 300 lbs.
Calf Raise: 3 sets, 10 reps, 100 pounds.
Bench Press: 3 sets, 10 reps, 130 pounds.
Use less weight and more reps to avoid getting too bulky. If you want to be “bigger” then go with heavier weights, fewer 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, with your elbows bent.
Movement: Lower yourself until your 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. Come back and repeat. Also, be sure to keep your head forward, your back straight, and your feet flat on the ground – don’t lift your heels. As you stretch, think about digging your heels into the ground.
And, of course, you must use the jump rope; Not only does it give you explosiveness and strength in your calves, but it’s also a great way to build endurance and work on your overall leg strength. Do 200 jumps 3 times a week.
If you are really interested in improving your vertical and looking for a good vertical program, I can definitely recommend The Jump Manual, it gives you everything you need to improve your vertical.