Vertical. Its one of the most coveted traits of athletes everywhere. Having a good vertical has so many benefits, but many people do not know how to properly train for a bigger vertical leap. Here I will tell you how to gain some inches.
The most important part of increasing your vertical is proper exercise. You need to do power exercise that really force you to use max effort to complete. None of those 20 repetition exercises. That wont help you at all. You need to force your muscles to get bigger and jump with more force. The best exercise of all time for increasing vertical is squatting. And squatting heavy. No weak stuff. Im talking heavy weight, low reps. You should be struggling to get the weight up and down. Not, hurting yourself, but a good heavy weight. When you squat, remember that you are training yourself to jump higher. This means that you go nice and easy on the way down, and EXPLODE on the way up, forcing your muscles to exert more force. Jumping is all about fast twitch muscles, so those who jump higher, jump faster. Remember to round our your training with some calf, hip flexor, and hamstring exercises.
This is really important! If you have too much dead weight (fat) you will not gain as many inches as you can. You must eat healthy to give your muscles proper growth and support and keep your body fat % down.
There are a lot of programs out there. I personally dont think that it is completely necessary to go on a program to gain vertical, but it can make it much simpler as you would not have to figure out a routine for yourself. But, if you want a good program I recommend BoingVert. I have done BoingVerts program (which consists of heavy squatting and deadlifting) for about 6 weeks now, and have taken my vertical from 24.5 inches (standing vert) to 34 inches. Thats some serious gains! Highly recommend this program if you are interested in getting one.
One last thing, this isnt everything, but it will help to have good jumping form. Look up some videos on youtube of vertical leap form. It helps.
So, you want to have a great vertical? Its very simple.
Get on a program (or do the research and make your own)
Work your butt off!
Thats it! Get lifting!