Improve Your Vertical

If you want to improve your vertical you have not only to strengthen your legs but also have to pay special attention to elasticity and innervation. Innervation is the act of stimulating nerves or the electrical arousal of muscle.

You need to improve your vertical to perform better in practically all field sports. A higher vertical leap can be of special importance in volleyball and basketball. Some basic exercises that will help you in your game include:

- Stretching is crucial if you want to improve your vertical: so make sure that leg stretches form a part of your warm up before every workout.
- Rope jumping is good for cardiovascular conditioning and important for getting a higher vertical.

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- Climb stairs on your toes. Start by running up the stairs, one at a time and walk down. Repeat as many times as you can: this time two steps at a time.
- Include sprinting in your workouts.
- Make sure that jumping exercises are integral to your workout program. Try elevated, explosive and double jumps and do sets of each.
- Give rest to your legs at least twice a week. Remember that you can improve your vertical better by sustaining a vertical program rather than with aggressive workouts that tire you.

While these are traditional methods that will help you improve your vertical, new advances in physics of muscular power have made it possible to run faster and jump higher. Running and jumping involves two phases: eccentric phase or the stretch phase and concentric phase or the contraction phase. If the cycle time between these two phases is longer then not only you run slower, you also jump lower. Plyometric exercises link strength with speed and are designed to reduce the cycle between the stretch and contraction phases.

Plyometric training does not necessarily increase muscular power but it works on the nerves, muscles and tendons to improve your power output. Basically muscular power is measured by the time strength is converted to speed. Your vertical jump thus does not depend only upon raw strength but how fast that strength is converted to speed.

Besides the basic exercises you would also want to do polymetric exercises to improve your vertical. Here is an example of a plyometric lunge exercise.

- With your hands on hips stand with your feet apart. Tighten your abs and pull your pelvis forward to straighten the curve in your lower back.
- With your torso perpendicular to the ground, your right foot in front and the left foot behind you lower yourself so that your left knee is bent.
- Jump up and cross your legs. The idea is that when you land the position of your legs should be reversed: left foot is in front and the right foot behind you. You also have to take care while performing this plyometric lunge. Make sure that you land on both knees with your weight on the heel of your front foot and ball of your back foot.

Plyometric exercises should be performed with care since there is a risk of injury due to large amount of force produced during training and performance. That makes it necessary that you have a strong body before you attempt polymetric exercises like lunges. It is also better to perform them under supervision.

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