Topic: 90% Of Basketball Drills Are Wrong! Learn How To Jump Higher Today.

If you haven't been here before or aren't one of my subscribers, my name is Josh Adams.  I've spent the first half of this year on a mission to gain 10 inches of vertical leap. I've got an amazing story to tell and want you to learn from my experience.

At first, I tried to "go it alone" thinking I didn't need anyone's help. I hit the gym at school and did what I thought looked right: some leg presses, the squat machine, and even that exercise where you do curls with your legs. And it worked in making my legs stronger but I didn't get any increase in my vertical leap! I also felt lost going to the gym. I really had no idea what jump higher exercises were right or what weight and reps to use.

Very Quickly, If You Want Jump Higher Exercises That Work...

Learn to do more in less time. Train your muscles the right way and you can not only cut down your basketball workout time, but your strength & jump higher exercises will finally improve your vertical leap. Curious? Let me show you the secret basketball drills that helped me Gain 6 inches of Vertical Leap in 21 days...

Warm Up & Stretching Exercises

What do all NBA basketball players do before a game? They warm up and stretch. So should you. Starting a workout or beginning jump exercises before you are warm and loose not only can cause injuries, but you won't maximize your performance during your training. Here are some good training tips to warm up and stretch:

• Warm-Up

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You want to get your muscles loose before beginning any of the jump higher exercises listed in the next sections. The point of warming up is just to get the blood flowing. You should do just enough to 'almost' break a sweat, but not so much that you start to fatigue at all. We want to save your energy for the basketball drills & basketball workouts below.

1. Jump Rope one of the classic exercises that never seems to go out of style. Jump rope in place casually (you can add a skip or short hop between jumps) in short increments -- of say 30-45 seconds. It is important not to do too much here but know that jumping rope is also a jump higher exercise based on plyometrics.
2. Jumping Jacks similar to jumping rope, jumping jacks will help loosen up your jumping muscles and your upper body. Do 3 sets of 10-15 jumping jacks, resting in between sets
3. Slow jog take a few laps around the court (2 - 3 should be enough). You should not be running but rather between fast walking and a real jog. You are probably used to jogging around the court as most coaches have you do this before beginning any basketball drills or basketball workouts.

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• Stretch

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Once warmed-up, it is time to stretch your muscles before you begin your basketball drills. Stretching not only helps reduce injuries while exercising, it actually can add inches to your vertical leap. You should stretch before and after your jump higher exercises.

1. Toe Touch stand with your feet together, legs straight and bend down and touch your toes (or as far as you can go). Hold for ten seconds. You should feel a good stretch on your hamstrings. Now cross your left foot over your right and repeat. Do the same with your right foot over your left.
2. Butterfly Stretch sit on the floor with your legs straight in front of you. Now grab your feet and pull them into your waist, keeping your feet together. Your legs should form a "V". While your hands press down on your feet to keep them firmly on the floor, gently press down on your knees with your elbows or forearm (whichever is most convenient). You should feel a nice stretch in your groin. Be careful not to push too hard. It is important to stretch, but please do so gently
3. Calf Stretch find a door well and stand under it facing the non-door-hinged side. With your heels on the ground, place the ball of your toe of one foot on the door well. Now grab the door well with both hands and pull yourself forward. You should feel a good stretch on your gastrocnemius (calf) muscle. Hold for 10 seconds. Repeat for the other leg.
4. Thigh Stretch while standing, lift on leg so it is almost touching your gluteus maximus (backside!). Grab your foot with the hand on the same side. Flex your raised leg and pull up slightly. You should feel a good stretch on your quadriceps. Hold for 10 seconds. Repeat for the other leg.

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Strength Training For Basketball Workouts

Bigger muscles can mean higher jumping -- but only if built correctly. I'll let you in on a little secret that can boost your basketball workout immediately. You need to concentrate on giving maximum intensity on every strength exercise repetition. To build power, you need to do fewer reps with more weight. If you are doing 12-15 reps, you are training for endurance. Endurance training doesn't help you jump higher.

To build power, you need to train for maximum intensity. Therefore, you need to do each rep giving 100% effort. No coasting, no half-intensity, just 100% effort. So, to find the right weight for you, find a weight where you can do 2-8 reps with perfect form at "game speed". The right weight is probably somewhere between 70-85% of your one-rep maximum.

The following basketball workouts will help you build your vertical blast. If you are a beginner, you might want to start with lower weights and higher repetitions to get your body acclimated to the demands of these jump higher exercises:

1. Toe Raises find a resistance toe raise machine (or use dumbbells). Set the weight so that you struggle to complete 8 reps with perfect form. With the balls of your feet on the platform, push upwards (explode) until you are on your toes. Slowly lower yourself down. Repeat. If are new to these exercises, you might want to start with lower weight until you are familiar with the exercise -- this can prevent injuries. Don't push your body beyond what it can handle in the beginning. This basketball drill will build huge calf muscles.
2. Leg Curls sit on the leg curl machine so that you are on your stomach and the back of your legs are pressed against the padded curl bar. Do 5-8 curls at maximum intensity. You will be building your hamstring by performing these basketball drills.
3. Leg Squats are basketball drills best performed in a squat rack (for safety) or on a leg press machine. As with the other jump higher exercises, explode upwards for fewer than 8 reps. If performing squats in a squat rack, be sure to keep your back straight and never bend below 90 degrees. It is best to wear a belt to support your back and to start this exercise with a trainer to make sure you have the proper technique.

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Plyometric Exercises For Basketball Workouts

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Plyometrics are jump higher exercises that simulate real situations. Plyometric exercises are basketball drills that help simulate the actual events that happen during a basketball game. All of these basketball drills need to be done at "game speed" and with maximum intensity. If you coast, you are losing inches on your vertical leap.

If you are a beginner, you might want to start with slightly less than maximum effort until your body adjusts to the demands of these exercises.

1. Box Jumps find a box/bench that can support your weight or set of stairs. Stand on the box and step off casually, landing in a squat position. Immediately jump as high as you can. Return to the stair and repeat 8-10 times. Remember to jump as high as you can. Give maximum effort or you will be training for endurance. This basketball drill targets the quads and trains your muscles for vertical explosion.
2. Stair Jumps these basketball drills is similar to the Box Jumps (if you used the stairs) but done in the opposite manner. Start at the base of the stairs, squat down and jump up two or three stairs. Walk down the steps and jump back up again. Repeat the process 8-10 times, again giving maximum effort. This plyometric exercise is a quad killer and really boosts your vertical leap.
3. Side Box Jump find a box or a bench that is not too high (1-2 feet). Stand on one side of the box/bench. Squat down and jump to the other side. Repeat the process by jumping back to the other side. That is one repetition. Peform 8-10 reps, at game speed intensity. This jump higher exercise builds up the "jumping" memory in your muscles for quick bursts and an increased vertical.
4. Chair Blasters find a chair that is sturdy enough to support your weight. Stand in front of the chair and place one leg directly on the chair. While pushing off of the raised leg, explode as high as you can. Switch your legs in the air so that you land with the other leg now on the chair. Repeat. This counts as one set. Do 8 reps with full intensity. This jump higher exercise is great for building powerful quadriceps for vertical blast.

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And How After Struggling For 4 Months, I Discovered A Secret That Literally Forced Me To Gain 6 Inches In 21 Days...