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Before we can address how to increase your vertical jump, we need to know what causes a vertical jump, therefore we are going back to the fundamentals, what cause the leg or calves to have the explosives motion? It is the muscle of course!. Muscle fibers contract and expand to create the motion in our limbs and joints.

Vertical jumping is an explosive movement in the human body. Through proper coordination between the legs, core muscle and arms, one can achieve a some height when executing a vertical jump. The best, safest and fastest way to improve your vertical jump is to work on the muscle group that is needed for a vertical jump. Considering the jumping motion, you will need your arms to swing fast and hard, your back and stomach muscle to hold your posture and your legs to leap off the ground. We can see that those muscle needed for a good vertical jump are the calves, thighs and hamstring for the leg. Back and stomach muscles for the body and shoulders muscle for a quick and powerful upward swing when executing a vertical jump.

Therefore by strengthen and building up muscle are key to improving the vertical jump. Hit the gym, focus on the targeted muscle group. Concentrate on strengthen and building up fast-twitch muscle. When expanding your muscle while you are carrying weights, do it in a quick and controlled manner, this is to simulate the jumping motion. Do not use a weight too heavy to yourself, you should be able to do 5-7 reps per set. Do 2-3 sets, depending on the fatigue of your body. Definitely have regular rest in between your workouts.

Be safe while training, as injuries are never encouraging to anyone, not mention athletes. Vertical jumping has huge impact on the joints of the legs especially when landing. Ensure you have proper and comfortable training shoes. Proper warm-up is essential to reduce the chances of an injury while training or executing a vertical jump. Stop training when you feel pain in the joints, seek a doctor if the pain persist.

Pace yourself while training, listen to your body. Do a trial jump four weeks after you start your training, with proper rest/recovery and training, you will be surprise how much have you improved!

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