Vertical Jump Training like Kobe and Lebron

by Tony Smith on 11/18/2014

Guys, Galskobe-bryant-lebron-james

There are so many websites, so many programs that say ‘we will get you to jump 12-24 inches in no time!’ Right? BS!

Not true, not happening! Why? because I hate to say it, most of it is genetic. Are you upset? Will you give up on your dreams?


And the reason is simply, we can make the most of what we are born with and beyond…if done the right way.

If you are not one of the genetically gifted, there is no reason to copy the training of the genetically gifted and thinking you will achieve results.

Instead, follow the advice of someone who at one time was in your shoes – looking to build hops and dunk!. This will create progress in your dunking skills and improve your game more so.


Here is a guy who was stereotyped into thinking he just cant jump and never will. But, he took his genetic limitations and beat it…and so can you.


First off: Important! Follow a good diet, get permisison form parents, coaches before embarking on any training program

Second: Always beleive in yourself and mentally create an image in your mind, make it feel as real as possible of yourself dunking without effort. The mind connection is as important, if not more, than the physical.

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How to Jump Higher than ever!

by Tony Smith on 02/25/2014

Do you want to increase your vertical leap? Jump higher than you ever have, like Lebron James or the great Michael Jordan? Of course you do!

And it can be done with a few simple exercises that can be done without any weight other than your own body.

The exercise videos below show you 3 movements that will not only enhance your vertical jump, but increase your speed, strength and agility, making you a complete athlete.


One Leg Squat

Knee Tuck Jumps

Knee Jump

These 3 simple exercise can be done anywhere without any weight and will help develop your vertical leap, so you will Jump Higher and run faster.

If you are looking for a more serious program that will take your vertical jump to your full genetic potential and beyond, take a look at Jacob Hiller’s Program Click Here to Dunk!

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Why I love the power clean and why you should too.

Very simply, the Power Clean and Press will develop your overall body power, and this power translates to athletic performance, increasing  your vertical jump and speed.

The power Clean and press is one exercise I can do at one full session all day, as it builds your entire body from head to toe. From the pull to chest, and press up from the hips, your body will develop into a explosive force of speed and power.

It also one of the few exercises that will boost your natural growth hormone output and increase metabolism, You will lose fat and gain muscle very quickly incorporating power cleans and press into your workout.

Vertical Jump Affiliate program

clean & jerk clean & jerk (Photo credit: Amber Karnes)


This exercise is to be done in a flowing movement as stated.

Bend your knees to pick up the bar, standing with your feet hip width apart and with good posture (tummy tight; shoulders back; chest out; chin in), hold the bar with your hands shoulder width apart and palms facing into you. Take a small step back so that you have one foot in front of the other, by doing this you take the pressure of your lower back and give the body more stability.

Stage 1

Leading with your elbows bring the bar up to shoulder level in an “upright row” movement, when you have reached the highest point rotate your arms quickly whilst bending your knees so that your elbows are now below your hands and supporting barbell (your forearms should be vertical). Bending your knees allows you to rotate your arms at the shoulders without putting too much strain through your shoulders. Do not try and do it without bending the knees.

Stage 2

This is the shoulder press stage of the movement. Push the barbell up above your head, avoid locking your arms out and keep a small bend in your elbows at the highest point.

Stage 3

Now reverse the movement by lowering the barbell to your shoulder level flip the bar back over quickly so that your elbows are above your hands again and you are in the “upright row” position again. You may bend your knees to protect your shoulders during this movement as you did on the way up. Now lower the bar down until your arms are straight keeping the bar against your body. source


Click Here!
The video below is a good example of performing the power clean and press.

Always start with light weights to learn technique and movement, and add weight gradually.

I would always perform power cleans and press 2x a week at the beginning of a session, no more than 4-5 sets. Keep the reps low 3-5. You are training to teach the body to explode as one unit.

This learned motion will convert to greater vertical jump height and faster running speed and total movement.

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Vertical Jump and Speed Training – Ostrich Style!

January 7, 2012 Vertical Jump Science

The funny looking bird may have something going for it in relation to Human Athletes, and it has nothing to do with Protein and a nice dinner. Picked up this Article about Ostriches running speed and how it compares to human running speed. It seems like our feathered friend uses less energy when running at a high velocity and […]

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Three Aspects of a Vertical Jump Training Program

October 2, 2011 Vertical Jump Science

Variables in a vertical jump program work together to form a successful effect. When you train one variable, it might help you in another. As you improve each aspect of a jump training program, you’re going to notice that all of the components will work together. We call that synergy.  A complete athlete needs more than one […]

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Basics to Increase your Vertical Jump and Speed

August 29, 2011 How to Jump Higher

If you want to jump higher and become explosive for any sport, you need to understand a few basic principles. Not everyone has great natural jumping ability, but we can all improve our vertical jump by training smart and safe. Speed + Strength=Power. This is the basic formula of vertical jumping and all around explosiveness. […]

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Muscle Fiber Types and Vertical Jump Training

May 25, 2011 Vertical Jump Science

Time for some school and the basics. Most of you trained athletes are familiar of the different types of muscle fiber types and how it relates to explosive movements – sprinting, jumping – but for you beginners, my good Friend Vince Delmonte, a popular fitness expert and creator of a successful muscle building system, gives […]

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MMA Training for Strength and Sports

May 15, 2011 Sports Training

MMA Training for vertical jump and all Sports.   With the decline of popularity of boxing and the super rise of MMA fighting competitions, the benefits of MMA training carries over well to all sports, but how will it help me jump higher and dunk? Confidence and Core. No other form of training will build […]

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Jump Higher, Run Faster with the Glute Ham Raise

April 17, 2011 How to Jump Higher

What the Glute Ham Raise is not…an exotic sandwich from the far east…. but it is one of the most overlooked yet beneficial exercise you can do for the entire posterior chain (lower back, glutes, hamstrings and calves) that will help increase your vertical leap and running speed in addition to other benefits. The glute […]

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The Baseball Vertical

March 2, 2011 Sports Training

Vertical Leap and Baseball We know that the vertical jump is one of the most asked about physical test for Basketball – and even Football -recruits as there is a strong correlation for success in both sports. But what about baseball? With spring training here, does the vertical jump matter in baseball? Not really, but […]

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