Think lifting weights will make you slow and grounded?

Wrong.

I added 8 inches to my vertical by lifting smarter and turning my decent jumps into pro-level dunks.

No fancy gym needed.

The secret?

Mastering triple extension through simple targeted lifts.

Here's exactly how I did it... First, what's triple extension?

It's the powerhouse move behind every explosive jump: fully extending your ankles, knees, and hips in sync.

Miss this, and you're leaving inches on the table.

Let's break it down.

I gained 6 inches on my vertical in 6 months—and I was already past the age most people think you “peak.”

By 24, I could dunk decently, but the simple changes I made then took me to a world-class 47-inch vertical from something more in the low 30s.

Here’s how I did it… 🧵 First, a little backstory:

•I was 24, still loved to hoop and dunk.
•I’d never really taken the weight room or training seriously.
•I decided to lift a few times a week and jump 2–3 times a week.
•Within 6 months, I was jumping 6 inches higher.

Jumping high off two feet is simple.

You only need one drill to drastically improve your vertical by maximizing technique.

Let me show you how I did it, and how it helped me achieve jumps like this👇 The Drill (Push-Punch)

This drill is called the "Push-Punch."

It gets its name from the feeling and actions you perform during the drill. It’s unbelievably simple but was a huge factor in making my jumps feel smooth and effortless.

I’ll teach you each step with the key cues to focus on. It takes just 8 steps to master this drill and fully transfer it to your jumps.

How to Use Scale-Ability to Improve Your Body and Workouts.

I used all the scales on my way to a 47" vertical and I am using them now to get back and past where I ever was before chemo.

Here are the 5 scales simply laid out... 1. Range of Motion

From no range of motion to full range of motion.

You can scale down or up to whatever feels comfortable to you on the joint, muscle, or exercise of choice.
Keeping everything else the same increase this session to session or over more time to see gains!

My Top 5 Exercises for Explosive Athletes Training from Home

I have had a 46" max vertical and have hit my head on many rims. I haven't always had access to weight rooms, so here is what I currently do when I don't have access to weights... #1 Jump, Jump Again & Jump More

Whether it's standing or running, any athlete who wants to increase power and strength can benefit from jumping. It is the ultimate expression of being athletic and can get you very far with no equipment.

Tip: When aiming to jump higher, always focus on high-quality attempts. While jumping lower than max has its uses, our goal on these days is to jump as high as possible.

My Top 10 Exercises to Build a Huge Vertical

Can't dunk?

Just short of that spike or rebound?

This list has always been what I saw increase when my vertical increased! Check it out and see if you're missing something from your routine that can take you to the next level! Note on Sets, Reps, and Your Health

I provide examples of sets and reps for each exercise. You'll notice that most of them do not exceed 8 reps.

The reason for this is simple: if your main goal is improving your VERTICAL, focusing on higher maximum strength is key, and the best way to achieve that is by working in lower rep ranges.

However, it's crucial to earn the right to lift heavy weights by gradually building up over time! This isn't something to jump into if you're not already healthy or experienced in lifting.

Top 4 things I have learned about jumping higher off one foot using good technique.

I have been coaching jump technique for years for basketball players off one-foot. While it has similar ideas to two-foot their are some changes that you should know!

I have seen people gain up to 6 inches of vertical in 30 minutes with just these tips.

This is what the best one foot jumpers do. 1. SLOW to FAST

In all jumping we wanna be going fastest right at our jump.

If we slow down at the end it messes up the rhythm of the jump.

Whether driving to dunk on someone like Lebron or trying to set a new world record for long jump.

You should be accelerating from the start to the finish.

Top 4 things I have learned about jumping higher through good technique.

I have been coaching jump technique for years for volleyball and basketball.

I have seen people gain up to 6 inches on their vertical in 30 minutes with only improving technique.

This is what the best jumpers do... 1. SLOW to FAST

We wanna be going fastest right before we jump.

If we slow down at the end, it messes up the natural rhythm of a jump.

I've included for you below both a short approach for volleyball and a long approach for basketball.

No matter what type of jump, we wanna go slow to fast.