Increasing Your Vertical

Increasing your vertical is all about strength training for power development. While it is true that to be able to jump higher you need to be strong, strength by itself will not help in increasing your vertical.

For increasing your vertical you have to select a program that includes strength exercises along with other vertical specific exercises. For example, it is true that every action has an equal and opposite reaction. This principle, when applied to sprinting means that more the force you apply to the ground in a running motion the faster you run. That does not mean that you can disregard sprint technique and flexibility. It is the same when it comes to a program for your vertical . It must lay as much emphasis on vertical specific exercises as it does on strength exercises.

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Presently there are two varying opinions upon how to develop the ability to jump higher and run faster.

- One set of experts believes that athletic power can be enhanced by performing strength exercises that imitate sport skills. They believe that movements similar to those involved in a particular sport are sufficient to develop skills required to improve performance in a sport.

With this in mind these experts recommend exercises and movements like power clean (along with its variations), weighted box jumps, medicine ball training and different plyometric exercises for increasing your vertical. They believe that the power demonstrated during training will improve the sport skills that they are trying to gain.

- A second set of experts believes that weight room training and playing field games are totally different. The skills learned in the weight room will not transfer and improve specific field sport skills.

They argue that weight room training helps only in improving performance in specific sports skills like weightlifting. They contend that all strength training should be done in a controlled manner, at a slow speed and devoid of any momentum. This, they believe, is necessary for strengthening the body’s musculature. And for sport specific skills you need to practice incessantly on the field rather than mimicking movements in a gym.

Now, whatever theory you may subscribe, one thing is sure that you need to acquire a certain level of fitness and then proceed to upper levels of acquiring athletic power specific to your sport.

If your program is for increasing your vertical then the focus is more on legs and hips since they are the main movers that enable you to jump. The upper body exercises too are important because your arm swing is responsible for nearly 5% of your velocity while jumping.

That brings us to another aspect of strength and power. Regardless of your strength and no matter how explosive you are in your movements, increasing your vertical may not be possible if you are overweight.

It will not be out of place to mention something that is relevant to all fitness programs including those meant for increasing your vertical, that is : All training programs should consider the type of body you possess and it is always better to consult a doctor before you take up any training program.

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