Everyone dreams about flying like Michael Jordan. And although no exercise will give you his natural ability, anyone can gain another 6 - 12 inches on their vertical. The best ways to do this is increasing your flexibility and strengthening your legs.
Increasing Flexibility
To have any sort of high vertical your hamstrings and calfs need to be extremely flexible. You should be stretching at least 20-30 minutes two to three times a week as well as before your work out.
Strengthing Your Legs
• The best way to do this is use polymetric exercises to both elongate and strengthen your calfs and quads. Some basic polymetric exercises you can do are:
• Hop on 1 leg for 10 seconds and then switch. Do not rest more than 15 seconds between exercises.
• Do extremely long skips. Take off on one foot and try to jump as far as possible. Land on the same foot. Try doing this for 50 years and then switch. Do not rest more than 20-30 seconds between exercises.
• Do depth jumps. Professional volleyball players do this all the time. Get a sturdy box 12-30 inches high. With both feet shoulder width apart jump onto and off the box repeatedly. As soon as you hit and box jump off and as soon as you hit the ground jump on. You will feel this in your quads rather quickly. What this is doing is teaching your quads to become more explosive.
• At a basketball court, touch the net or rim (if you physically can) 30 times in a row as fast as you can. It is important that you touch the net or rim with both hands.
• Work Out. Leg extensions and squats are very good to build muscle in your legs. You will respond better to training if you have a solid foundation of muscle.
• Work your arms and abs?? As strange as it seems having strong arms and abs are extremely important in improving your vertical. Standard ab workouts are fine but try reverse curls for your arms. When you jump your arms move up and having strong arms will help your momentum.
Increasing Flexibility
To have any sort of high vertical your hamstrings and calfs need to be extremely flexible. You should be stretching at least 20-30 minutes two to three times a week as well as before your work out.
Strengthing Your Legs
• The best way to do this is use polymetric exercises to both elongate and strengthen your calfs and quads. Some basic polymetric exercises you can do are:
• Hop on 1 leg for 10 seconds and then switch. Do not rest more than 15 seconds between exercises.
• Do extremely long skips. Take off on one foot and try to jump as far as possible. Land on the same foot. Try doing this for 50 years and then switch. Do not rest more than 20-30 seconds between exercises.
• Do depth jumps. Professional volleyball players do this all the time. Get a sturdy box 12-30 inches high. With both feet shoulder width apart jump onto and off the box repeatedly. As soon as you hit and box jump off and as soon as you hit the ground jump on. You will feel this in your quads rather quickly. What this is doing is teaching your quads to become more explosive.
• At a basketball court, touch the net or rim (if you physically can) 30 times in a row as fast as you can. It is important that you touch the net or rim with both hands.
• Work Out. Leg extensions and squats are very good to build muscle in your legs. You will respond better to training if you have a solid foundation of muscle.
• Work your arms and abs?? As strange as it seems having strong arms and abs are extremely important in improving your vertical. Standard ab workouts are fine but try reverse curls for your arms. When you jump your arms move up and having strong arms will help your momentum.
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