Increasing vertical?

Question

i can get about my hand and an inch of my wrist over the net but thats not enough. im 5'9 and i really need this. anyone got any tips, exercises anything the help increase my vertical jump?

Answer 1

WHATEVER YOU DO DON"T USE AIR ALERT.  Unless you have a good strong body core.  I had a friend who  used it for basketball and messed up all the ligaments and tendons in his legs.  He ended up having to take the season off.  The doctor said the only reason he could why was Air Alert because he didn't change anything else from his routine.  Air alert focuses too much on the legs and the wears down the already delicate knee joint.  Your best bet is to build every major muscle in your entire body.  Biceps, triceps forearms, wrists, back, abs, all four quads, calves.  I think that's about it.  When you do this focus on certain muscle groups certain days.  Day1: triceps, abs, quads Day2: biceps calves, back, biceps etc...

Answer 2

wall taps or leap ups at the net.  and stair steps-go up and down a step for 15 minutes and gradually move to mats that are higher to where you have to jump to get on them.

Answer 3

do wall sits. that's when u pretend like you're sitting on a chair but it's against a wall

Answer 4

I would suggest Strength Training System Strength Shoes - they are very goofy looking but work very well.  I increased my vertical by 6 inches using them.  They are a little expensive ($120), but if you follow their workout you should see a difference.

Answer 5

The 1976 Olympic coach from Cuba (known for their amazing hops) said it best... "good mammas and pappas." Sorry. Mostly, jump is DNA: height of calf insertion, % of fast-twitch muscle, etc...

But to get more of what you got, you'll never believe the best answer... it comes from ballet: plie. Learn how to do plie in all five positions. This is an AMAZING way to increase your vertical jump.

Answer 6

you should try the strength shoes or jump soles.  they have a program once you get the shoes but it definitely works wonders.  I'm 5'9" myself and started off not even being able to hit the ball over the net.  Junior yr i was hitting over the net and by senior yr i was getting my head over the net and hitting ten footers consistently.  not only that i was sending the ball well over the top of the backboard of the basketball rim.  Definitely give it a try.

Answer 7

Try calf raises, burnouts, leapups, or lifting weights. Try using Air Alert, its really for basketball players, but you're interested in increasing your vert and that'll help. Volleyball requires the jumping, so you do need to increase your fast twitch muscles.

Answer 8

contrary to everyone else i will say that the most important way to improve jumping ability is flexibility and form. the lower you can get and spring back up is crucial. stretch your quads, hammy's and calves. use a jumprope to increase jumping speed and you will be able to jump faster more explosively. finally, just jump over and over, pick something (probably a basketball rim) and jump try to hop up and down to touch it. too much bulk gets in ure way. well this stufft definitly helped me. I just started and now im going to college to play volleyball. anythin els

Answer 9

Calfs are the often neglected, so build those up and you should see huge gains in vertical leap. Also, you have to develop the fast-twitch fibers in all your leg muscles so doing plyometrics is key. Box jumps, dropping down from a box and IMMEDIATELY leaping as high as you can straight up, side to side over a 4 inch hurdle as fast as you can, etc. All these things will make your muscles contract much quicker and develop your explosiveness.... also, another KEY ingredient is the my favorite exercise. Single Leg Squats. stand on a bench at the gym, arms in front of you for balance. put one leg off the side of the bench, squat till your heel almost touches the floor than push yourself back up using only the leg that's standing up on the bench. 12 or so a day on each side and you'll be touching 11 feet easy.

Answer 10

Run up and down long flights of stairs for an hour or so. that will improve your calf muscles almost instantly. brush your teeth standing on your tippy toes.