Training Knowledge Base

Comprehensive Guides

Basketball player jumping mid-air during game

How to Measure Your Vertical Jump Accurately: Complete Testing Guide

Learn the correct methods to measure your vertical jump at home or in a gym. Covers standing reach, jump and reach test, and common measurement errors to avoid.

4 min

Athlete training with heavy barbell in gym

The Science Behind Vertical Jump: Muscles, Mechanics, and Genetics

Understand the biomechanics and physiology of vertical jumping. Learn which muscles are involved, how the stretch-shortening cycle works, and the role of genetics in jump performance.

5 min

Complete Guide to Vertical Jump Training: Science-Based Methods

Learn how to increase your vertical jump with proven training methods. This comprehensive guide covers plyometrics, strength training, and periodization based on sports science research.

3 min

Quick Reads

Ankle Braces for Jumping: Do They Help or Hurt Performance?

Should you wear ankle braces for jumping? Learn how ankle support affects vertical jump performance and when braces are recommended.

Ankle Sprain Prevention for Basketball: Protect Your Ankles

Learn how to prevent ankle sprains in basketball and jumping sports. Evidence-based strategies including exercises, taping, and proper footwear.

Best Basketball Shoes for Vertical Jump: Performance Guide

Find the best basketball shoes for maximizing your vertical jump. Compare features, technologies, and what elite players wear for explosive performance.

Best Shoes for Vertical Jump: What to Look For

Guide to choosing the best shoes for vertical jump training and testing. Learn which features matter most for maximizing your jumping performance.

Creatine for Vertical Jump: Does It Actually Help?

Scientific analysis of creatine supplementation for vertical jump improvement. Learn how creatine works, proper dosing, and realistic expectations.

How to Prevent Knee Pain from Jumping: Complete Guide

Evidence-based strategies to prevent knee pain from jump training. Learn proper mechanics, strengthening exercises, and recovery protocols.

Hydration for Jump Training: How Water Affects Your Vertical

Learn how hydration impacts vertical jump performance. Discover optimal fluid intake strategies before, during, and after jump training sessions.

Jump Training Equipment for Home: Essential Gear Guide

Complete guide to home jump training equipment. Learn what gear you actually need to improve your vertical jump without a gym membership.

Jumper's Knee Treatment: Recovery Guide for Athletes

Evidence-based treatment options for jumper's knee (patellar tendinopathy). Learn rehabilitation exercises, recovery timelines, and when to seek help.

Knee Pain from Jumping: Causes, Prevention, and Solutions

Understanding knee pain from jumping activities. Learn the common causes, warning signs, and evidence-based strategies to protect your knees.

Landing Technique to Prevent Injury: Jump Safely

Master proper landing technique to prevent knee, ankle, and back injuries from jumping. Learn the biomechanics of safe landings for athletes.

Mobility Exercises for Vertical Jump: Unlock Your Full Potential

Essential mobility exercises to improve your vertical jump. Learn how flexibility and joint mobility affect jumping performance and injury risk.

Nutrition for Vertical Jump: What to Eat for Maximum Power

Learn how proper nutrition supports vertical jump performance. Discover the key nutrients, timing strategies, and dietary principles for explosive power.

Protein for Vertical Jump: How Much Do You Really Need?

Learn the optimal protein intake for vertical jump training. Discover how protein supports muscle growth, recovery, and explosive power development.

Resistance Bands for Vertical Jump: Training Guide

Learn how to use resistance bands to improve your vertical jump. Includes best band types, exercises, and programming recommendations.

Supplements for Vertical Jump: What Actually Works?

Evidence-based review of supplements for vertical jump improvement. Learn which supplements have research support and which are marketing hype.

Vertical Jump Measurement Tools: Accurate Testing Equipment

Compare vertical jump measurement tools from DIY methods to professional equipment. Learn which testing devices provide the most accurate results.

Weight Loss and Vertical Jump: How Body Weight Affects Your Jump

Understand the relationship between body weight and vertical jump height. Learn how losing fat (not muscle) can improve your jumping ability.

Weighted Vest for Jump Training: Benefits and Guidelines

Learn how to use a weighted vest for vertical jump training. Understand the benefits, risks, and proper programming for weighted plyometrics.

What to Eat Before Jump Training: Pre-Workout Nutrition Guide

Discover the best pre-workout meals for vertical jump training. Learn optimal timing, macronutrient ratios, and foods to avoid before plyometrics.

Average Vertical Jump by Age: What's Normal?

Discover average vertical jump heights by age group. Learn what's considered normal for youth, adults, and athletes based on research data.

Best Exercises to Increase Your Vertical Jump

The most effective exercises for vertical jump improvement based on sports science. Includes both strength and plyometric movements.

Does Height Affect Vertical Jump?

Explore the relationship between height and vertical jump ability. Learn whether taller or shorter athletes have an advantage.

Fast-Twitch Muscle Fibers and Jumping Performance

Learn how fast-twitch muscle fibers affect your vertical jump and whether you can change your fiber composition through training.

Genetics and Vertical Jump: How Much Is Predetermined?

Understand the role of genetics in vertical jump potential. Learn what's inherited and what you can change through training.

Athlete jumping for dunk in basketball court

What's a Good Vertical Jump for Basketball?

Find out what vertical jump height you need for basketball at different levels. Learn the benchmarks for high school, college, and professional play.

How Long Does It Take to Increase Your Vertical Jump?

Realistic timelines for vertical jump improvement based on research. Learn what gains to expect in 4, 8, and 12 weeks of training.

How Often Should You Train to Increase Vertical Jump?

Optimal training frequency for vertical jump improvement. Learn how many days per week to train and why recovery matters.

Jump Training for Older Athletes: Safe and Effective Methods

How athletes over 30 can safely improve their vertical jump. Age-appropriate training modifications and realistic expectations.

Muscles Used in a Vertical Jump: Complete Breakdown

Learn which muscles power your vertical jump and how they work together. Understanding anatomy helps you train more effectively.

NBA Average Vertical Jump: How High Do Pros Jump?

Learn the average vertical jump in the NBA based on Draft Combine data. See how professional basketball players compare to average athletes.

Plyometrics for Vertical Jump: A Beginner's Guide

Learn how plyometric training improves your vertical jump. Includes beginner-friendly exercises and programming guidelines.

Rest Days in Jump Training: Why Recovery Matters

Understanding the importance of rest days for vertical jump improvement. Learn how recovery drives adaptation and prevents injury.

Standing vs Running Vertical Jump: What's the Difference?

Understand the difference between standing and running vertical jumps. Learn which one matters more for your sport and how to improve both.

Strength Training for Jumping: Build Your Foundation

Why strength training is essential for vertical jump improvement. Learn the key lifts and how strong you need to be.

Vertical Jump Requirements for Dunking

Calculate how high you need to jump to dunk a basketball. Includes requirements based on your height and standing reach.

Vertical Jump for Football: Position Requirements

How vertical jump matters in football and what benchmarks apply to different positions. NFL Combine data and training implications.

How to Test Your Vertical Jump at Home

Simple methods to accurately measure your vertical jump without special equipment. Learn the wall-and-chalk method and other home testing techniques.

Volleyball Spike Jump Height: What You Need to Know

Learn about vertical jump requirements for volleyball spiking. Includes benchmarks for different levels and positions.

How to Warm Up Before Jump Training

The optimal warm-up routine for vertical jump training. Includes dynamic stretches and activation exercises to maximize performance and prevent injury.

dunk-journey

Road to Dunk - January 2026: Starting Point and Baseline Testing

January 2026 of my journey to dunk. Establishing baseline, testing current vertical jump, and starting foundational strength training. Real progress, real struggles.

3 min