uke basketball has always dominated and for reason that are simple. Great shooting, good defense, and insane jump heights have made Duke almost unmatched in college basketball. Here are some insider secrets that have made them the Jump Kings that they are today.
1. Dumbbell Jump Squat
This is a very simple workout and if its done right you can increase your vertical by at least 5 inches in the first 2 weeks. Here are the details;
Stand with your feet shoulder width apart, holding a dumbbell in each hand. Pick a weight that feels comfortable to you. Bend your knees and drop your butt toward the floor until the top of your thighs are parallel to the floor. From that position, explode upward and jump as high as you can. Immediately upon landing, repeat the process.
This exercise should be done every other day, doing at least 40 repetitions per day. Clear results will be seen within the first week.
2. Bench Step-Ups
Stand in front of a bench with one foot on the bench with your knee bent at 90 degrees and your other foot planted on the ground. Now, use the leg that is on the bench to lift your body weight onto the bench so that you are standing straight up on the bench. While standing on the bench, lift your knee that was on the floor to waist height. Lower yourself back to the ground.
This workout should be repeated with both feet, at least 30 repetitions. Try and do this no less than 3 days a week, but not on the days that you do Dumbbell Jump Squats.
3. Glute Slide
The glute slide is the most simple workout that Duke does. You simply sit on a wood floor that you can slide on and plant your feet on the ground with your knees slightly bent. From that position, simply start sliding yourself backward, pushing yourself with your feet.
This exercise will greatly increase your quad strength as well has build your abs.
For a complete guide to improving your vertical leap, check out The Jump Manual
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