Increase Your Vertical

Your vertical leap is the jump reach less the standing reach. The standing reach is how high you can extend your arm over your head in a standing position. Your vertical leap plays a crucial role in nearly all field games and if you want to, you can increase your vertical with proper training.

Correct vertical leap is how high you can jump straight up without taking a step. If you hear people talking of vertical jumps of 40 inches you have every reason to doubt because vertical jumps of most NBA players vary between the 28-34 inches range. A 40 inch vertical is difficult for even Olympic triple jumpers.

If you want to increase your vertical you have to keep in mind that you need both strength and power to be able to jump higher. That means that any program to increase your vertical must necessarily include exercises meant specifically for improving your vertical.

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The basic thing that you need to understand is that jumping is an explosive movement while strength exercises are controlled and slow. You need strength exercises for building a strong body so that it is prepared to handle the explosive exercises meant specifically to increase your vertical. Squats, step-ups and lunges are the best strength exercises for getting a higher vertical.

Squats should be performed correctly because improperly performed squats can be very dangerous. The primary thing in performing is your posture. Excessive forward or an excessive forward movement of the knees can lead to injury of lower back and knees respectively. Technique is more important than how much weight to lift when you are performing squats. Before performing squats ask a professional trainer to check that the fundamentals are correct.

Step ups and lunges are other two power packed exercises that will help strengthen your body. Step ups involve dumbbells and a step-up box about one and half feet high. For step ups stand in an upright stance with dumbbells and step up on the box that should be at a height that would put your knee at a right angle. Lunges involve holding dumbbells or a bar across your upper back.

Power exercises to increase your vertical are explosive and quick movements designed to produce fast and powerful movements. Power exercises include power packed exercises like power cleans and weighted box jumps. Power cleans are an advanced and technical exercise. Weighted box jumps are a type of plyometric movements.

Plyometrics are explosive exercises involving bounding, hopping and jumping movements. Plyometrics are based on physics of muscular power and have a muscle-tendon and neurological components and require a lot of effort to be put in for getting the desired results.

These exercises can increase your vertical by as much as six inches in three months. Some of these exercises especially plyometrics involve a risk of injury as a lot of force is generated during performance. It is highly recommended that you learn these exercises from a qualified trainer before performing them on your own.

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