Can you please help with my vertical?

Question

I have tryouts on monday, tuesday, wednesday, and thursday.

My vertical seems to be about 15 inches...which sucks!

How can I improve at least a bit before tryouts?

All summer I've been practicing, but I just need a couple hints.

Also, what should I be eating this weekend?

Thanks so much. =)

Answer 1

Well, it's going to be hard between now and then to do plyometrics to improve your vertical, so all you can improve is technique right now.  

There are three components to a great vertical:  footwork, momentum, and armswing.  

The key to a vertical jump is to make sure that all your momentum is carrying you UP rather than forward.  I usually teach young players a 4-step approach.  Assuming you're right handed, you will take 2 big steps to establish your momentum, starting with your right foot.  Then you'll take another step with your right foot, not quite as big as the first one, and bring your left foot in next to your right foot.  (Argh, this is hard to explain without pictures!)  The pacing will sound like right, left, rightleft.  

Begin with both hands in front of your body.  This is the start of your armswing.  

As you bring your feet together, make sure they're directly under your shoulders.  A major mistake I often see in young players is having their feet spread too far apart.  That will take several inches out of your vertical.  

As you take your last two closing steps, swing both arms behind you. Your knees should be bent about 30 degrees as you bring your feet together -- this gives you the big spring you'll need to get off the ground. Transfer your weight to your heels to shift your forward momentum into upward momentum.  If you jump off your toes, you're more likely to jump forward rather than up.  

Be sure you're thinking positively as you go into the vertical jump testing.  Tell yourself, "I have a great vertical jump," rather than, "My vertical sucks."  

I hope this helps, and good luck.  

Answer 2

Well firstly make sure that you're willing to practice whenever you can =]

Exercise during normal activities. You don't have to make a big deal of it. Walk on tip toes sometimes, it helps increase vert.

And of course, exercises to improve jumping!

Mini hops!! jump a little off the ground, over and over without hopping. Jump rope is great for this..

Squats, calf raises, stand in 1 spot on tip toes for 2 minutes, start stretching. Load your body with some weight before jumping, like jumping with a medicine ball. Ankle hops will also help..

Jump jump jump, and good luck! =]

As for food...

-chicken or red meat... [I prefer chicken]

-whole weat bread [Not white]

-orange/apple juice

-rice or pasta [spaghetti gives you tons of carbs--energy to burn]

Dont eat anything that is full of sugar though. They break down too fast and cause you to lack energy.

Also avoid energy drinks, those are high in sugar. Water is the best way to go.

Dont eat so much that you will be very full... Eat a moderate amount because from experience I find it easier to jump higher and move faster if my stomach isnt full of food.

Hope it helps!

Answer 3

You probably will not be able to improve your vertical that fast. But lifting weights really helps. Also box jumps help and tuck jumps.  You could even let your heels hang off a stair and go up and down.

As for eating, don't eat fast food or drink pop.  Eat plenty of fruits and veggies.  Just try not to eat lots of greasy foods.

Good luck!