Do not fret if your vertical is not where you want it to be there is a solution. Here are 3 simple steps to over come this obstacle. It just takes a bit of training, repetitive practice on technique, and solid stretching every night and before your test (if you’re getting ready for a combine for example).
Your vertical has a lot to do with your God given ability, this is true. At the same time like anything that is considered a God given talent you can do something to improve it.
This means becoming more explosive off the ground. Explosiveness = Strength x Speed, it is a combination of the two aspects. If you have crazy strength but no speed, you are not going anywhere. It is not any different if you have speed in your muscle contractions, but you have no strength to compliment it.
1. The Exercise: Jump Squats with a quick reaction off of the ground. Allows for strength gains but works on doing the movement fast at the same time. Works the quads, calves, and the glutes which are all used heavily in a vertical jump.
- Dumbbells should be used and the total weight of them should be around 40% of your body weight
- Jump as high as you can with the weight coming out of a half squat
- When landing land with the knees bent already in the half squat position
- Get back in the air as quickly as possible, minimize ground contact time
- Perform for 4 sets of 8 reps once a week when 5 weeks out from a vertical test
- On the week of the test do not do the exercise
2. The Technique: Every action has an equal and opposite reaction. You begin by building power by throwing your body parts towards the ground as hard as you can because the opposite reaction will mean coming off the ground explosively.
- Start standing with arms stretched over head
- Quickly explode down in a half squat with your hands being thrown down towards the ground building power for the jump
- From this position the energy is stored up to make the jump
Watch Plyo Competition for Examples A Brotherly Competition (Pt.1)
3. The Stretch: Tight hip flexors inhibit the ability to jump high. This is because when getting ready for a big jump you’re shorting your hips as your body comes closer to your legs. Then when you jump your hip flexors stretch quickly. If they happen to be tight this is going to slow this motion down and as a result you will not jump as high.
- Stretch the hip flexors every night
- Stretch the hip flexors when getting ready for the vertical test
Put these three things together and jump for the stars, everything in life does not have to be complicated.
(original image from uberverticaljump)
