How to Add 20 Inches to Your Vertical Jump

High jumping requires an intense effort.

Improving your vertical jump requires dedication and focus. You need to approach the challenge from several directions, confident that improvement is within your reach. You may want to improve your jump because this is your sport, or as an essential part of another game, such as basketball. Some people rise best to a challenge such as this on their own. Others prefer to work as part of a team for the support and the competitive element involved. It is possible to combine both approaches.

Instructions

1. 

   An exercise such as running improves aerobic fitness.

   Improve your general nutritional state and overall fitness. Eat small meals at regular intervals to maintain energy levels. Include protein, fruits and vegetables and omega-3 and omega-6 oils. Drink eight glasses of water a day. Ensure you have two rest days a week and aim to get seven to eight hours of sleep a night. Improve overall fitness by running or swimming for at least 20 minutes three or four times a week. Skipping rope is another good training technique.

2. Focus on core exercises. Strengthen the core muscles of the abdomen because these are important to achieving an improved height. Pilates can help strengthen the abdominals, the obliques and the lower back muscles. Concentrate on improving your posture. Always stretch out the muscles in the legs before jumping.

3. Try plyometrics. Add the high-intensity, hopping and jumping drill and other exercises requiring an explosive short burst of effort to your regular training. Include elevated jumps, where you jump off and onto a bench. Do three sets of 10 jumps, with a short rest in between. Practice lunges and squats, taking care not to hold your body or your knees too far forward.

4. Work on your technique. When practicing your technique use a stopwatch and aim to increase the number of jumps you do in a given time span. Stop the practice session when your jump height begins to get lower. Practice the transition between your approach and the jump, lowering your body as quickly as possible before jumping.

References

• Improve Vertical/ Add 10 Inches to Your Vertical Jump
• BodyBuilding.com: Add Six Inches to Your Vertical Jump