Increasing ones vertical jump requires a ton of dedication; there is no “magic bullet” to increasing it 10″ in 10 weeks. Great gains come at a slow and steady pace with a great work ethic. This simple guide will give you the tools and knowledge to reach your vertical jump goal.
1) Get your conditioning to a good level
– You can’t have a good vertical jump if your overall conditioning is lacking, it’s also very good for your health to have a strong cardiovascular system.
2) Lose any excess weight
– You can’t expect to jump very high with a 20 pound tire strapped around your waist. The optimal body fat level for an athlete is 6-12% of body fat. A good rule of thumb is for every 5 pounds of fat you lose, that’s 1 to 2 inches on your vertical jump.
3) Gain movement efficiency
– The vertical jump requires a lot of specific coordination, running vertical jump more so than standing. You can’t jump very well if you look like a robot when you’re moving. You need to have a solid foundation of sports and jumping.
4) Gain strength
– This is by far the hardest and most important aspect of increasing your vertical jump. The best exercise that transfers over to your vertical jump is the squat. A good goal to aim for is a 2 times body weight squat, once you have accomplished that, strength becomes less of a factor.
This is just a very basic guide giving you a few pointers that may help steer you in the right direction towards increasing your vertical jump. There is a plethora of knowledge out there, both good and bad. The two best sites with the most information would be Kelly Bagget’s website and Andrew Darqui’s website. If you read over all of their articles, your understanding of the vertical jump and how to increase will be a lot better.