How To Increase Your Vertical Jump
Author: Gray Rollins

Too many people seem to believe that your vertical jumping
ability is something you are born with; it's as if you have a
God given ceiling that you'll never get past. You watch
basketball players and Olympic athletes jump to amazing heights
and assume that they just got the right numbers in the genetic
lottery.

Actually, your vertical jump is an ability that can be
improved, just like nearly any other ability. Certainly, there
are some natural physiological aspects that are going to help
or hinder your progress, but we all have our burdens to bear.

First, we should define exactly what a vertical jump is.
Basically, you test your vertical jump ability by standing flat
footed and jumping straight up in the air, without taking a
step. You measure your jump reach by reducing your jump reach
by your standing reach - the difference is considered your
vertical jump. Your standing reach is the height you can reach
standing flat footed, your jump reach is as defined above. Just
so you know what you're competing against, the average NBA
player has a vertical jump range of 28 to 34 inches.

Because your vertical jump is an explosive muscle movement, you
need to work on increasing both your power and your strength.
This is obviously done through specific exercises. This article
will focus on the strength exercises.

An exercise that increases your strength is something you do
with a slow and controlled motion. Squats, lunges and step-ups
are the best strength exercises for increasing vertical jump.
One of the reasons that these are so beneficial is because they
work both your knee and hip joints at the same time.

One of the most common causes of injury are exercises done
inappropriately, so it's important to look at each of these
exercises and how to properly perform them. While this will
convey the basic and safest procedures, you should have a
professional trainer observe your technique to ensure you
aren't putting yourself in danger.

Squats are one of the best overall exercises for athletes and
also one of the most dangerous if performed incorrectly. You
should have a good stance with the bar on your traps and
shoulders, never on your neck. Your chest should be out and
your back should be tight, leaning forward just slightly. Your
knees should remain directly above your feet at all times and
not bow in or out, as this can cause knee problems in the
future. Keep your weight on your heels at all times.

Step ups are generally performed with dumbbells and a box or
bench designed for step ups, usually sixteen to eighteen inches
in height. You should stand in an upright position, with
dumbbells in hand, and step up onto the box to a height which
puts your knee at a 90-degree angle. You should do ten to
fifteen repetitions with one leg and then repeat with the
other.

Lunges are usually done with either dumbbells or with a bar
across your upper back. You begin by standing in an upright
position and then step as far forward as you possibly can, but
do not lean your upper body. Your torso should remain upright
at all times. Again, you are aiming to get your knee at a
90-degree angle. You then step back into your original, upright
position. As with step ups, you should do ten to fifteen
repetitions with one leg and then repeat with the other leg.

Keep up these exercises and you'll soon amaze yourself with the
increase of your vertical jump.


About The Author: Gray Rollins is a featured writer for
http://www.increasingvertical.com, for more tips on improving
your vertical leap, visit the site. Also, for more of Gray's
writing, visit http://www.0kz.com