Reduce the weight of the dumbbell for the snatch and the step-up. Most athletes will be able to maintain the structure of this workout. For the strict burpee, perform an honest push-up followed by an enthusiastic vertical jump. Use a single dumbbell for the snatches and step-ups. One point is given for each rep, calorie biked, or shuttle-run length. After completing all 5 stations, rest for 1 minute before starting the next round. It's all about speed right now until a month or 2 before your next season, which is when you'll start conditioning again.This workout has the same format as Fight Gone Bad, working at each station for one minute then rotating. No conditioning unless you're on a team right now. Just do something as simple as keep on trying to grab the rim will help you. When you get a little older, probably a couple of years when you're 15-16ish, you can do more complicated stuff, but even then, simple is generally better. Vert Shock by Adam Folker If you’re not interested in it that’s fine You’ll still make a ton of gains using my workout. If you’re interested, check out his program below. Even if you play another sports to get faster and all that, it will help. He connected with Justin ‘Jus Fly’ Darlington who currently holds the title as the World’s 1 Highest Dunker to create the best vertical jump program ever. Do 2 legged and 1 legged stand still and running jumps and get those higher each week. Do agility work and try to do those faster too. Run 10 and 20 meter sprints and try to get those faster each week. All you really need to do right now is work on running faster and jumping higher, as well as working on your skills. I know I had that same mentality around your age.

I think you have the mentality that the more complicated the program is, the better the results will be. I don't think any of those programs are that great either. That's the link btw if anyone wants to check out to the Madskillz Mansion. The most effective way to measure your strength when it comes to the vertical jump is through exercises such as the full Olympic back squat, front squat, power.

You don't want to have huge quads/hamstrings without having some solid calfs to support. You just gotta know how much your own body can take, for example in my own case I'm much weaker in the hamstrings than the quads. For increasing my vertical, I made my own program and I'm getting great effects. I don't think anyone can say which one is the best for you, because you may need to do some exercises more on your calfs etc. Some problem I personally have with these programs is that they only seem to stress the lower body, and none/orlittle work on the upper body which is around %10-20 related to how high you can jump. I can't really give you an exact program on to what to do, because I don't know how well developed you are right now. Like mentioned above, anything that's like GAIN 50 inches in a week or something like that is probably unrealistic, and pure marketing. That's what I found on the Madskillz Mansion website.

Shane Hopz Calf Workout (Below Steve Francis)ģ2. Steve Francis Calf Pyramid (Below Spudd Webb)ģ1. Mad Game (includes Mad Bounce and Mad Handles)ġ5.

Best free vertical jump program