How to Increase Your Vertical in a Week
Anyone who has watched a professional basketball game has dreamed of throwing down a monster slam dunk in an opponent's face. Sadly, however, the athletic ability necessary for such a feat is naturally present in only a select few. For the majority of the population, achieving a higher vertical jump comes only with hard work, aerobic exercises and weight lifting with a focus on the legs. To increase your vertical quickly, be prepared to work very hard, always keeping your ultimate goal of a higher leap in mind.
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Instructions
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Eat plenty of lean protein such as chicken or turkey and complex carbohydrates for energy. Drink plenty of water throughout the day. Take multivitamins and joint supplements for recovery each day for recovery after workouts.
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Stretch your body thoroughly. Stretching is necessary to warm up muscles and prevent injury. Your vertical will benefit from muscles that are not only strong, but flexible and agile as well.
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Alternate aerobic exercise days with weight-lifting days. On aerobic exercise days, run wind sprints and jump rope. At the end of each aerobic day, spend 10-15 minutes squatting and jumping as high as you can.
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Train with weights on non-aerobic days. With appropriate weights (for a one-week program, minimum weight resistance should be used), perform three sets of 10 to 20 squat-jumps (squatting and explosively jumping out of the squat), three sets of 10 to 20 calf raise-jumps (raising your calves and explosively jumping out of the raise), three sets of 10 lunges, three sets of 10 leg presses and two sets of 15 shoulder shrugs.
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Tips & Warnings
Be sure to drink plenty of water throughout your workout, as this provides oxygen to your muscles for recovery.
Stretching is key before and after your workout.
Consult a doctor before engaging in any major physical workout regiments.
References
- Photo Credit basketball lay in shot image by patrimonio designs from Fotolia.com
