Chris Paul Rookie or How to Increase Vertical Jump

Chris Paul is simply amazing! He just recorded his first playoffs triple-double (24 points, 11 boards and 15 assists) against the Mavs who can go fishing now! Can you believe he's doing all that against Jason Kidd, one of the best point guards in the league?

In case you didn't know - Chris Paul, the 5'11'' point guard of the New Orleans Hornets has a 38-inch vertical! But maybe you did, maybe you also have seen his monster dunk over the 6'11'' center Dwight Howard. In case you didn't, simply look it up on youtube. For those who ask themselves how Paul improved his vertical that much - cause he isn't a "natural jumper" like so many - simply take a look at his summer weight program - but don't forget that this workout is designed for a professional basketball player and you should consult your physician first.

 

"I had to work real hard on my vertical. Its important to work on your whole body, not only the legs." - Chris Paul

 

The 4 days a week, one hour a day workout consists of:

 

Lat Raise:             3 sets, 10 reps, 20 lbs.

Pec Deck:             3 sets, 10 reps, 80 lbs.

Tricep Press:         3 sets, 10 reps, 80 lbs.

Lat Pull:                3 sets, 10 reps, 130 lbs.

Seated Row:          3 sets, 10 reps, 120 lbs.

Bent Fly:                3 sets, 10 reps, 40 lbs.

Curls:                    3 sets, 10 reps, 20 lbs.

Leg Curl:               3 sets, 10 reps, 100 lbs.

Hack Squat:           3 sets, 10 reps, 300 lbs.

Calf Raises:           3 sets, 10 reps, 100 lbs.

Bench Press:          3 sets, 10 reps, 130 lbs. 

 

Use less weight and more repetitions to avoid getting too bulky. If you want to get "bigger", then go on heavier weights, lower reps.

 

Here is one example for the vertical leap exercises, its called "plate squats".

 

Starting Position: Stand with feet shoulder-width apart, knees slightly bent, hips back. Hold a weight plate with both hands at chest level, elbows bent.

Movement: Lower yourself until knees and hips are fully bent.

Be certain to keep the knees directly over the toes. Extend knees and hips until legs are straight. Return and repeat. Also, be sure to keep your head forward, back straight and feet flat on the floor, do not raise your heels. As you extend up, think of driving your heels into the floor.

 

For the rest of the exercises please visit:

 

www.howtodunk.org

But in case you need more tipps and ask yourself where to start, here are some suggestions:

First of all, you need to work on your overall fitness. You have to lose the extra pounds (if you got some, otherwise concentrate on reducing your body fat) and your legs must become strong enough to take up a vertical program.

For that, go Jogging and use the Jump Rope 3 times a week (jogging: minimum 45 min. 3 times/ week; jump rope: 100 jumps 3 times a week).

Jumping rope not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength.

Besides the jump rope, you have to build in the following, highly effective exercises in your workout:

Squats and Calf Raises as they train the most important muscle groups in the jumping process. Do these exercises every now and then (the days you do not run). But don't exaggerate (max. 1 set of 8 reps 2 times/ week)!
After 3-4 weeks (and a rest period of one week) your legs should be prepared for a concrete vertical program (I personally can recommend Go Up Strong: http://www.howtodunk.org but there are also other recommendable programs. Actually it's more about your will to stick to a program than which one to pick.

The other, very effective exercises are:
1) Leg Presses - 3 x 7 reps
2) Lunges - 3 sets of 8
3) Leg Curls - 3 x 10
4) Shrugs - 3 sets x 15
5) Presses - 3 x 15
When you perform these exercises you work on your strength. But since power is strength multiplied with speed, you also need to work on your quickness.

In order to improve this aspect you can try:
1) Sprints (3 x 60 m)
2) Jumping (for example rim jumps)
3) Plyometric exercises (for example Split Squat Jumps)

P.S. Don't forget to stretch before and after your workout. Stretching not only prevents injuries but also keeps your muscles flexible - a huge point in the vertical jump! Studies have shown that warming up increases the speed of nerve impulses to muscles. The result: faster reaction times. This is one reason professional athletes spend more time warming up compared to many normal athletes - they know it will prevent injuries and help them reach better results.