The offseason is here, which means it’s time to roll that VertiMax back out of the storage closet and get to work!
Already, some have contacted me this spring about ideas for VertiMax workouts to improve players’ vertical jump. If you haven’t already, I’d encourage you to download the VertiMax training app. On it, you’ll find both free and paid content. In the free content is a virtual clinic describing and demonstrating how I use the VertiMax to improve physical skills and basketball skills in the off-season months. As part of the paid content, you’ll find basketball-specific drills I use with our athletes, sample workouts, and also full video workouts of me working with athletes.
In the meantime, here’s a workout to get you started improving the vertical jump of your players…
Warm-up:
- 3-5 minutes of light cardio (e.g. small platform jumps with light resistance on the Vertimax, jogging, jumping jacks)
- Dynamic stretching exercises (e.g. leg swings, swoops, high knees)
Main workout:
1. VertiMax Plyometric Jump Squats:
- 3 sets of 10 reps
- Attach the VertiMax resistance bands to your waist and stand on the platform
- Squat down and explode up into a jump, using the resistance to increase power and explosiveness
- Land softly and repeat for the desired number of reps
2. VertiMax Forward Bounds:
- 3 sets of 10 reps
- Attach the VertiMax resistance bands to your waist and stand facing away from the platform
- Jump forward as far as possible, using the resistance to improve power and explosiveness
- Land softly and repeat for the desired number of reps
3. VertiMax Box Jumps:
- 3 sets of 10 reps
- Attach the VertiMax resistance bands to your waist and stand facing the platform
- Jump up onto the platform, using the resistance to increase power and explosiveness
- Step down and repeat for the desired number of reps
4. VertiMax Single-Leg Hops:
- 3 sets of 10 reps each leg
- Attach the VertiMax resistance bands to your waist and stand on one leg
- Hop forward, backward or sideways, using the resistance to improve single-leg power and explosiveness
- Land softly and repeat for the desired number of reps, then switch legs
5. VertiMax Resistance Band Squats:
- 3 sets of 10 reps
- Attach the VertiMax resistance bands to your waist and stand on the platform
- Squat down, keeping your back straight and knees behind your toes, and then stand up explosively, using the resistance to improve power and explosiveness
Cool-down:
- 5 minutes of light cardio (e.g. walking)
- Static stretching exercises (e.g. hamstring stretch, quad stretch, calf stretch)
Be sure to maintain proper form throughout the exercises to avoid injury. And, be consistent with your training and track your progress over time to see improvements in your vertical jump.
Dr. Tony Miller is a professor in Exercise and Sport Science and men’s college basketball coach at Bob Jones University in Greenville, SC. To connect with Coach Miller, check out his profiles on Twitter and Instagram.
