The Beginning...

Here is my confession...I am 6'5" and I can't dunk. Everytime that I step onto a volleyball or basketball court everyone expects that because I am tall that I will dominate. Or at least that I will dunk on breakaways and spike harder than anyone else on the court. But I can't dunk and I can't destroy balls when I spike they way I want to.

I have decided that I'am going to try to add 10 to 12 inches to my vert over the next 6 months. A few years ago I tried using jump soles to add vertical. I got shin splints quickly and could no longer jump or run without pain. It took me about 2 months to fully recover. So this time I am not using the jump soles and I am going to go into the plyometrics much slower.

There is a lot of hype out there about how to get more vertical leap. People touting "add 6 inches in six weeks" with our miracle exercise. The truth is that if these miracle exercises existed every NBA, NFL, NCAA and High school coach would know about them and would be using them. The reality is that to add vertical you need three main things, weight lifting with an emphasis on speed with good form, plyometrics, and rest. All of the equipment that you really need is probably already available at your local gym. I don't think you need the jump soles or the isokenitic squat machine. The weight belt is a good idea - but you can get it for half the price by buying from a scuba diving supply store. There are also people out there selling jump trainers using surgical tubing. Many gyms already have surgical tubing bands with handles. Use the ones at the gym, just put your feet in the handles and use a yoga strap to go over your head and make the strap the right length. Simple and free.

To get started I got a yard stick and some tape. I went to the gym, taped it up on the wall, and measured my best jumps both from standing with a two foot launch and from running a few steps and jumping with two feet. The numbers are 17" standing and 23" with the run in. I am going to re-test on a monthly basis. My goal is to add 10-12 inches to both of these numbers in 6 months.