How To Improve Your Vertical

Do you want to learn how to improve your vertical leap? If you are serious about your performance in sports you would naturally want to. With a high vertical leap you sky over competition regardless of which is your favorite field sport. A higher vertical leap serves you well in most of the field sports including football, volleyball and basketball.

A strong body is a prerequisite to learning how to improve your vertical but not the only factor. A program that targets your vertical leap should include certain exercises that are meant specifically for shortening the time between stretching and contraction of muscles. The shorter the time between these two phases (stretch or eccentric and contraction or concentric) the higher your vertical.

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A good vertical program that teaches you how to improve your vertical has to target every bit of muscle in your legs and abdomen along with extra attention to arms. Here are some basic but power packed exercises that you must consider.

- Leap-ups: Leap-ups train your muscles and aid the nervous system to remember how to jump.

o Jump up with your feet shoulder width apart and looking straight ahead.
o Come down and immediately jump again.
o Do three sets of ten jumps each.

- Elevated Jumps: These have a potential for injury but an essential part of any training program that tells you how to improve your vertical. It is better that these are performed under supervision of a trainer.

o Place a step on a bench or platform.
o Stand on the platform and jump backwards.
o Make sure that you land softly.
o In a bouncing motion quickly jump back onto the platform.
o Perform three sets of ten repetitions.

- Explosive Jumps:

o Face a secure platform and place your right foot on it.
o Jump as if exploding off your right leg.
o Cross your legs in air and land with your left foot on the platform and right foot on the floor.
o Once you have landed properly, jump again to repeat, this time exploding off your left leg.
o Perform three sets of ten reps, resting for approximately one minute between sets

- Thrust ups:

o Lock your knees while standing with feet at shoulder width.
o Thrust yourself up with the aid of your calves by only bending at the ankles. Use your arms if you want to.
o Jump again as soon as you land.
o Repeat and complete as many sets as you can easily.

- Squats: Squats are must-do exercises for improving your vertical. Squats work each and every muscle in your legs along with strengthening your quadriceps.

o Stand with feet at shoulder width.
o Bend your knees and go down with a straight back.
o Stop when the back of your knees form a right angle.
o Come back with a force.
o To add power to your squats do them with weights.

These exercises are effective for increasing your vertical leap as well as other aspects of the game. While you may perform them regularly, a complete program of how to improve your vertical should also include plyometric exercises that improve the functions of the nervous system along with producing fast and powerful movements.

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