Q: How can I improve my hoops vertical?

Dec 12 / Build Muscle

We all know LeBron James is gifted with gargantuan hops. But just because you’ve never thrown down in a game of pick-up basketball—or even touched the rim—doesn’t mean it’s too late. Working out with just a few moves, provided by Bill Foran, C.S.C.S., strength and conditioning coach for the Miami Heat, can increase your quickness and vertical jump. Perform 3 sets of 10 repetitions each of the superset below, resting for 2 minutes between each set, and complete the pair twice a week. Goblet SquatStand with your feet slightly beyond shoulder width. Cup one end of a dumbbell with both hands an...

We all know LeBron James is gifted with gargantuan hops. But just because you’ve never thrown down in a game of pick-up basketball—or even touched the rim—doesn’t mean it’s too late.

Working out with just a few moves, provided by Bill Foran, C.S.C.S., strength and conditioning coach for the Miami Heat, can increase your quickness and vertical jump. Perform 3 sets of 10 repetitions each of the superset below, resting for 2 minutes between each set, and complete the pair twice a week.

Goblet Squat
Stand with your feet slightly beyond shoulder width. Cup one end of a dumbbell with both hands and hold it vertically in front of your chest, your elbows pointing down. Keeping the natural arch in your back, push your hips back, bend your knees, and squat. Pause, and push yourself back up to standing. That's 1 repetition.

Box Jump
Stand facing a low box, your feet shoulder-width apart, hands at your sides. Push your hips back, bend your knees, and swing your arms back as you lower your body into a squat. Then reverse the move as you swing your arms forward, jump, and land on the box with both feet. Step down. That's 1 repetition.