How to obtain a better vertical.

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Having trouble touching that basketball rim? Cant make the overhead catches while running towards the endzone? Youve got choices. Grow longer arms and legs or work on your vertical. Since you really only have on choice, here are some easy tips.


ALWAYS STRETCH FIRST!!!!


1.) To get you started out and work on some muscle endurance, stand at the bottom of a flight of stairs. Jump up and down simultaneously with both feet even, without bending your legs, using only your ankles. This will strengthen your ankles and calves.


.) Do squats with either a bar or light barbel weights. You can progress up slowly in weights as you get used to the squats. This will help build hamstring and quad endurance.


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.) This is the tiring and most important part. Stand next to something that has some kind of vertical mark (like a basketball hoop) and jump up and down with both feet trying to reach the same mark everytime. Try that for a minute at first. You will be dead tired. Once you get used to it, you can run back to the freethrow line and run up like a lay-up and reach to touch whatever you want to, like part of the net or backboard, etc...


After awhile, put light weights around your ankles (you can buy them from any sporting goods store) when you do your jumping routines. I recommend starting with about lbs per ankle. Doesnt sound like much, but it makes a HUGE difference.


Good luck getting that vertical.





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