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Home » Building Muscle

Increasing Your Vertical

Submitted by on July 16, 2008 – 3:12 am5 Comments

How you can increase your vertical jump.

There have been many fads and unsuccessful work outs to how you can get that monster 40″ vertical, but the truth of it is you have to put in some gruelling work outs that focus on the right muscle groups. By increasing your vertical you will also increase your sprint speed, overall strength and athleticism. By sticking to these 5 simple work outs you will be able to increase your jumping power and limit risk of injury.

 

Squats- To increase your vertical you must first build power throughout your legs and core and there is no better work out to get that done then the squat. The squat will really help your vertical by creating a strong stable base allowing you to generate the most force to top out your jumping potential. Like everything you need to build a strong base for the best results which the squat will do for you. For additional techniques and more in depth form on the squat follow this link to the squat.

Calve raises- This work out will help you generate the power needed to get your vertical to its max potential. Calve raises can be done in many ways, here is what I found most effective;

Standing calve raises- with your feet together raise up to the balls of your feet pinching your calves and then slowly lower yourself back down. Repeat for 10-15 reps 4 sets

 

Weighted calve raises- This is yet another great exercise for increasing your vertical leap To increase the intensity of the work out for the best results you can hold dumbbells in each hand in make the exercise more difficult. Repeat for 10-15 reps 4 sets

 

Extended calve raises- You can also perform the exercise on a ledge to get a greater range of motion to reach your highest vertical ever. Repeat for 10-15 reps 4 sets

Sitting calve raises- you can normally find a calve machine at your gym but if not it’s not a big deal as the above exercises are a more complete exercise working your stabilisers as well, but this machine can be good for adding additional weight to your reps and it’s always good to switch it up. Repeat for 10-15 reps 4 sets.

 

 

Box jumps- Box jumps will help to get the explosive aspect of the jump to the level needed to increase your vertical. To perform the box jump you must first find a sturdy platform about 2 feet of the ground. Standing in front of the box squat down and explode up with a 2 footed jump up on to the box and balance yourself once you’ve completed the jump. Carefully jump back down to the ground and repeat. You should do 10- 15 reps for 4 sets for best results.

Jump lunges- start by doing your standard lunge then transfer into the next rep with a jump in smooth one motion. Alternate between legs for 20 reps and 4 sets. Between sets you want about 1 – 2 minutes rest.

Wind sprints- to be able to jump your highest you need to be in top shape. For the aerobic part of your work out try wind sprinting, it’s a great way to whip you into shape; First you need to mark off about 50 meters on a track, then after doing a few light warm up sprints your ready to run at full speed, don’t forget to get a few minutes of rest between each sprint, and stay fresh by continuous stretching.

Increasing your vertical takes time and dedication, it’s not something that that will happen overnight. In turn by doing these work outs it will help improve your skill level at every sport with your acceleration, power, speed, and of course vertical leap. For any questions leave them at the bottom and i’ll get back to you as soon as I can.

 

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5 Comments »

  • trav #35 says:

    Hi I just read about the workouts. I’m not looking to increase my vertical in 2 days…I would just like to know what kind of gains can be expected. I have a strong work ethic but I do not want to waste my time.

  • Darren says:

    Great question Trav, With good work ethic you will absolutely see gains in your vertical. Its hard to give an exact number amount as some people might be close to their max vertical while others are just getting off the ground. But rest assured that with in a month of these exercises and proper nutrition you will be well on your way to your max vertical jumping power what ever that number is. Stay dedicated to the work out and i would love to hear the gains your seeing.

  • trav #35 says:

    How often should this workout be performed? And after a month or two of these exercises…do u think plyometrics would increase your vertical even more?

  • Darren says:

    The workout should be done two or three times a week, any more then that and you will be over training your legs. By switching to plyometrics after a month or two it will help you to see more gain. It is always good to change up your workout every now and then to target other muscle groups that you may be missing from the original workout plan.

  • john janial says:

    I really liked your blog!

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