How You Can Jump as High as Andrew Wiggins

May 16, 2014

Andrew Wiggins

You've seen it by now, the obscene photo of Andrew Wiggins jumping so high it looks like gravity has ceased to exist. We all knew the potential top pick in the upcoming NBA Draft had hops, and many scouts point to his athleticism as the reason why he has the potential to become a franchise player. But this? This is ridiculous.

How did Wiggins acquire the ability to figuratively jump out of the gym, and how can you get a similar vertical? The aforementioned photo was taken at Peak Performance Project (P3) in Santa Barbara, California, where Wiggins is presumably working out before the June 3 draft. P3 preaches a workout called post-activation potentiation (PAP) complexes, which consists of performing a speed exercise immediately followed by a strength exercise that targets the same muscle group.

Dr. Marcus Elliot, founder and director of P3, has put together a lower-body PAP workout that will help you not only jump higher, but run faster as well. Follow the exercises below and you too can laugh in the face of gravity.

For optimal performance and recovery, do two PAP upper-body and lower-body workouts each week, including no more than six to eight different PAP complexes in each workout.

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Lower-Body PAP Complex

Perform the following complex four times.

Squat

  • Perform set of Squats, adhering to proper form.
  • Rest two minutes, then perform set of Seated Box Jumps.

Reps: 5 (use heaviest weight possible without degrading proper form)

Seated Box Jump

  • Sit on a bench so hips and knees are at 90-degree angles.
  • Forcefully extend hips, knees and ankles to jump onto box positioned 2 to 3 feet in front.
  • Land softly with bent knees.
  • Step off box and repeat for specified reps.
  • Rest 1-2 minutes, then perform next set of Squats.

Reps: 4

Upper-Body PAP Complex

This will help you deliver more powerful blocks, throw harder or swing faster. Perform the following complex four times.

Bench Press

  • Perform set of Bench Presses, adhering to proper form.
  • Rest two minutes, then perform set of Explosive Med Ball Presses.

Reps: 5 (use heaviest weight possible without degrading proper form)

Explosive Med Ball Press

  • Lie on the ground with your back flat and knees bent, holding the med ball with arms extended over chest.
  • Lower the ball to your chest and drive it straight up for maximum height by explosively extending your arms.
  • Catch the ball and immediately perform the next rep.
  • Rest 1-2 minutes, then perform next set of Bench Press.

Reps: 2-6

Jordan Zirm
- Jordan Zirm is an Associate Content Director for STACK. After earning his BS in Journalism from the University of Missouri, he spent time writing for...
Jordan Zirm
- Jordan Zirm is an Associate Content Director for STACK. After earning his BS in Journalism from the University of Missouri, he spent time writing for...
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