Basketball: Flight School 101

A great vertical jump is desirable in nearly all competitive sports, especially basketball. The benefits of being able to out-leap an opponent are immeasurable on the basketball court. So now you have to figure out a way to get this edge on the competition. First, keep in mind that each person's body has it's own physical limitations. Some people were born jumpers, plain and simple. Some people will never be able to jump out of the gym, but here are some ideas for maximizing your jumping potential no matter which type of jumper you are.

Increasing your vertical is no easy task. You have to know which workouts target your jumping ability and workout efficiently. The main muscles involved in a strong vertical jump are the quadriceps and calf muscles. Your quads are your base of strength and power, and your calves provide that final push that propel you off the ground. Within these muscles are slow twitch and fast twitch muscle fibers. Good slow twitch muscles are great for endurance, usually found in long-distance runners. Fast twitch muscles, on the other hand, are muscles used for rapid, explosive movements. For the most part, these fast twitch muscles are what you will need to focus on to maximize your jumping. A combination of strengthening and plyometric exercises is the ideal way to do this.

EXERCISES TO DEVELOP FAST TWITCH MUSCLES

(Note: Before all leg workouts stretching is crucial. You will want your muscles warm and properly stretched to maximize each workout)

Squats: The squat itself almost mimics the movement of jumping. To squat, first make sure you in the correct position: feet slightly beyond shoulder width, back straight, weight on your heels, and head faced forward. When you squat your hips need to dip slowly below your knee level. For the purposes of building a strong vertical, explode upward from the squat position. This fast, but controlled explosion will be instrumental in developing those fast twitch muscles.

Calf-raises/jumps: 15-20% of your vertical comes from your calf muscles, so burn these up in the gym! Performing the standard calf-raise is a great way to make them strong. These can be done with both legs or one leg at a time. Higher reps (20 to 30) are recommended. Calf jumps are the same movement as a calf raise, but you are actually propelling your body off the ground with each repetition. These explosive movements are great fast twitch fiber builders.

PLYOMETRIC EXERCISES: Plyometric

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