Is it really possible to increase your vertical jumping quickly?  Is jumping higher really that important?  If you desire to have the competitors edge, learning how to jump higher is vital.  In basketball, when you increase your vertical jump, your jump shot will be better, along with rebounding the basketball.  As a defensive player, you will be more effective if you are able to jump higher in order to block your competitors shot.  In many sports, including basketball, vertical jumping will provide you an advantage, making you a better athlete.  In this article, you will learn three ways to help increase vertical jumping now.

1. Weight Lifting and Plyometric Exercises

You can increase vertical explosion with plyometric exercises.  Plyometrics helps develop quick muscle fibers needed to improve vertical by training your muscles to explode quickly.  Over time, plyometric training increases the amount of force you can produce and therefore plyometrics are effective in making you more explosive. This leads to improved sports performance, a higher vertical jump, and faster sprinting times

The plyometric exercises typically are quick reactions to resistance like gravity or weights.  It could be simply jumping as high as you can until you can not reach your maximum jump any more.  Some exercises may include jumping over or on top of boxes, then jumping down off them.  With plyometric exercises, it is important that each rep attempt is quick and attempt to achieve the maximum every time.  Along with strength training, plyometrics provides a perfect complement to increase your vertical jump quickly.

2. Sprints, Intervals, and Agility Drills

One example of an exercise to increase your vertical and lateral agility is what I call the skaters exercise. Not only does it require that you jump as high as you can but you must quickly change directions. Place a cone or some other target about 2 steps away from each other. Stand behind one of the cones with the other to one side. Jump laterally to the other cone and land on one foot. Quickly jump off of the same foot back to the starting cone. The movement will look like an ice speed skater, hence the name.

Sprints and interval are also good exercises in your vertical jump training .  These exercises will improve the reaction time of muscles and help build quick fiber muscles.  Sprints forces your muscle to explode quickly, thus developing the hamstrings, quadriceps and calves used in jumping higher.  Have you ever noticed that many strong jumpers are also fast runners.

3. Lose Weight

Weight can stress the muscles of your ankles, knees, and core. Reducing the overall fat deposit of your core muscles can improve your vertical jumping abilities. Basketball players are encouraged to have more muscle than fat because it improves one’s speed, reaction time, and agility on the court. In order to increase vertical power from your core, analyze your eating habits to see how it can change for weight purposes. Another issue to consider is your position; forwards and centers may need to build muscle in order to control physical contact during rebounds. Centers and Forwards require a very diligent jump ability to keep up with competition in the paint. Short shots tend to cause rebounds to reflect into the middle of the paint, which causes a lot of physical contact with players. Your vertical jumping exercises should be strong and controlled in order to produce results in monitoring the paint.

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