Ok so quick background. I'm 5'6", 40 years old, about 140lbs. Have always been a leaper, and in my 20s through early 30s, I was able to dunk occasionally (usually before/after games; no self-lobs tho). It wasn't just the dreams of dunking, though - really a whole different game when you can go get it like that; even jumpers and defense were just so much more fun lol - ah, youth...

In my 30s I really stopped playing ball very often, and fell into the desk job life. Haven't gained much weight, actually lost some because my most fit, gym-going self was about 150. but lost a lot of muscle definition, so falling quickly into the "skinny fat" realm...

I still have a little hops left, can barely touch rim, but man when I was putting those dunks down I was at least grabbing the rim with my lower palm/upper wrist. I can't say the hops were ever "all-natural", as I have always played around with different jump programs (Air Alert and the like) and I can't say they didn't help! I was flying all over the place until I'd inevitably come crashing down from too high and land on someone's foot, jacking up my ankle.

So to the community here: Just wondering if you know of any experience with someone re-gaining the lost 8 inches or so of vert, after 40, and what it might take? I'm afraid of going back to trusty old Air Alert, since it might explode both my knees off, but willing to hear some feedback. Should I just hang it up and be happy coaching my nieces and nephews, and warning them not to come see me in a time machine? Let me know if you need more info as well - thanks to all! :)

I get a sense that I could jump higher but that there's some sort of inhibition, maybe muscular, or maybe I'm not activating the stretch reflex correctly. Something feels off. Fast hip extension to me doesn't translate to vertical force. What I feel, in a sorta brain-body way, is a fast push through the range of motion, a fast hip hinge. Maybe the "inhibition" is just related to my fiber type composition. Are you supposed to push hard through the calves? Is it solely felt through the posterior chain? I just can't fathom how people are getting 40" standing verts.

I have vert shock, if anyone has anything to exchange¿

I’m 15 5’9 147 lbs and want to dunk by the end of the year. I can only touch the net and on good days, the very bottom of the backboard. A football coach gave me this leg workout routine I do once a week:

Squats: 2x8-12 with moderate weight 2x3-5 with heavy weight I variate between squats and split squats Split Squats: 4x10-12

Leg press: 4 sets, each set with the weight increased and reps lowered all the way down to 5. First set: 170 lbs 12 reps, Second: 190 Lbs 10 reps, Third set: 210 8 reps, and Fourth set: 230lbs 5 reps

Jump Squats: 3x20

Lunge Jumps: 3x10(each leg)

Leg Extensions for Quads 3x8 Leg Curls for Hamstrings 3x8-10

Weighted Calf Raises 3x15-20

Is this workout good to make vertical jump gains? I sometimes think I should do it more than once a week but I have practice pretty much everyday with my team. I would appreciate some feedback. Thanks.

Can someone explain how to use your glutes more while doing explosive movements? I heard it’s is one of the strongest muscles in the body and often times it is hardly used.

Anyone have the Vert Shock program and know what the optional Jump Like Justin Workout is? Can’t figure it out.

I'm a basketball player who recently did some official vertical jump tests and I was surprised with the results considering how little I can lift in the gym. I was wondering how high I could possibly jump if I improved my squat, based on this:

Age: 18

Weight: 190 lbs lean

Height: 6'4

Standing jump: 29 inches

Run up jump 2 feet: 34 inches

Run up jump 1 foot: 33 inches

Squat: 175 lbs

If I were able to improve my squat to the ideal 1.5x body weight, as in around 275 lbs squat, what kind of vertical gains might I see? Thanks

I need 2 excersices that will help with my vertical and explosiveness please i cant do a full program because im doing strength training so it will hinder my results so just 2 excersies

I train lower body 3 times a week (Monday,Wednesday,Friday) with some light jumping between. For my upper body days (Tuesday,Thursday,Saturday) i decided that I will train with calisthenics. I want to ask if calisthenics is the best upper body kind of exercises for vertical jump and if it is then are weighted calisthenics better than non weighted.

I've been seeing it in the optionals at the end of every workout, honestly. the workouts doesn't sore that bad and I think i wouldn't mind doing the thincpro jump like justin if anyone has it can you email it to me please at [email protected]?

There are 2 things I want to ask: 1.Are Olympic lifts a good way to increase your vertical jump (I have done strength exercises like back squats,jump squats before that for while) or should I do other exercises. 2.I am going to a sport camp after 2 weeks and 1 or 2 days and I want to know how many days before that should I stop training so my body can recover fully and be fresh.

i got a 29in vert jump and i want to improve my vert a lot. i just found aa book called ´vert jump bible` and it looks good, got a lot of exercises and etc. could someone tell me if this book is really good ?

(sorry for my english, im brazilian lol)

Hey guys. So I’m trying to get my vertical up for volleyball and what I want to know is if it’s essential to follow a professionally made program. I’ve only been doing my normal gym routine and some random plyometric exercises as of recently. Should I spend money on a program, or will consistent practice of any set of exercise help?