Get A Higher Vertical

Anyone can get a higher vertical leap and there is a lot of advice going around suggesting various ways to increasing one’s jump. What is important though is that despite dedicated commitment it may not be possible unless the role the type of your body plays is understood. It should however be understood that the ‘type of body’ does not refer to race, sex, age or anything remotely connected to them. It refers to the fact that each body responds differently to training.

Every trainer will give you exercises to get a higher vertical and each one has his or her own set of exercises. But the thing to remember is that it is not a case of one size fits. What helps to get a higher vertical leap is a cycle of exercises based on the type of your body. This cycle has to consider your weaknesses and then move from simple exercises to plyometrics.

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The first step is to evaluate you present strength and your experiences with previous training programs. To get the most benefits the first goal should be to build a strength foundation and move to an explosion phase for adding more inches.

There is no better exercise than the full back squat for increasing total body strength. Back squats gradually advance in spinal loading, which in turn leads to better stability under tension and better responses to stretching of hip muscles and hamstrings.

Preferably, back squats should form the central part of your lower body workouts. Perform 6-8 decent lifts for strength development and to get a higher vertical carryover. On days you are doing upper body workouts perform overhead press variations, pull-ups, bench press and dips. Pay attention to overlooked muscles like hip flexors, transverse abs and shins towards the end of the workout.

On the basis of and relative to the heavier strength training, you now need to move to explosive training and plyometrics. These are workouts in the filed and are completed before you start on weights. Start with sprints, a series of tempo runs and mild plyometrics a progressively move on to short tempo runs, downhill sprints and intense plyometrics.

Gradually stop emphasizing on heavier weights as you move along the phases. There is a great likelihood that you may get a higher vertical than before during the strengthen phase, even when you are still sore.

A plyometric version of the Viking throw during the explosive phase will go along way to help get a higher vertical. Throw a ball in air ? slightly higher than your head and catch it at slightly higher than your navel. Immediately lunge it as fast and forcefully as you can over and behind your head.

An average athlete can get a higher vertical leap (up to 3 inches) simply by adopting proper techniques. Jumping techniques can increase a running vertical by more than 12 inches. You can get a higher vertical if you know how to control velocity while running. For that too you need to strengthen your body to handle the momentum and gain skills for a proper take off.

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