You have to learn how to increase your verticle if you want to pretty much do anything in basketball because every aspect of the sport requires you to jump higher than the competition. Below are 3 tips to increase your verticle and crush the chumps who can’t even get rim:
1. Build your leg muscles – it can’t be said enough that if you want to learn how to improve your vertical, you have to build your leg muscles. The absolute best exercise for this is squatting, wither with free weights, a machine, or with lunges.
Squats are important because they build your quads (front of the leg), hamstrings (back of the leg) and your glutes (for lack of a better term, your butt). By building up these muscles you can literally add a few inches to your vertical leap.
These can be done with free weights, a machine (nautilus or free weight machine) or with simple lunges. Lunges can be easily done if you don’t have the time or resources to go to a gym.
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2. Build your calf muscles – just as important as your leg muscles are your calf muscles. Building these will add that extra juice to your jump and may actually give you an extra inch or two.
The best thing I have found to begin building your calves is to simply stand on the edge of a step on the balls of your feet with your heels hanging over the edge. What you want to do is then raise yourself up on the balls of your feet. Then lower yourself back down so the heels go below the stair surface. Start with doing this with both feet and then gradually work up to doing it with one leg at a time.
In no time you will build calves of steel!
3. Proper nutrition – face it, if you want to learn how to increase your verticle, eating like a slob won’t help. Not only will the extra pounds junk food adds weigh you down, but without the proper nutrition, you are setting your body up for failure.
Eat plenty of protein to build your muscles (with lean meats, such as turkey and chicken), and also get plenty of complex carbohydrates (through pasta and potatoes) to restore your energy reserves.
Follow these tips and you literally will be crushing the competition in no time.
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