Try This Once-A-Day Activity to Elevate Your Vert | STACK
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...

Try This Once-A-Day Activity to Elevate Your Vert

May 29, 2011

Basketball and volleyball players: are you springing to improve your vertical jump this off-season? Of course you are.

What if we told you there's an easy once-a-day activity that can boost your vert? There is—and we can't imagine a simpler way to achieve the complex objective of jumping higher.

Locate an object that’s slightly out of your overhead reach—a basketball hoop, a street sign or a large door frame. Just make sure it is conveniently located so you can do this every day. Every time you walk by that object, jump and attempt to touch it with your hand. Do so each and every day until you make contact.

The simplicity of this exercise is what makes it so effective, says Jason Roberson, strength and conditioning coordinator at Ball State University. “It’s an exact goal, an exact height, and you know exactly what you have to do to get there. You can do all the plyometrics in the world, but if you don’t understand why you’re doing the exercise, the chances of doing it wrong increases. If I say ‘go touch the rim,’ everybody understands that.”

Not that you should avoid weight training exercises and plyometrics. Lifts such as Squats and Lunges will supply you with lower body strength, and plyometric exercises will enhance your explosive capabilities. These training methods will equip you with the power you need to fly higher.

Advertisement

The simple act of jumping to touch a backboard will allow you to put that power into practice.

Says Roberson, “It’s the repetitive nature, not volume, but the repetitive nature of doing something once or twice every single day that builds a great vertical jump.”

Once you elevate your vert, then what? “Find something higher and do the same thing,” Roberson says. And if you run out of options? Roberson suggests keeping it sport-specific. For volleyball players, he says, “The first time you block with your wrists over the net, try and reach with mid forearm, then go for elbows to the net.”

Basketball players: first go for the net, then the bottom of the backboard, and finally the rim. Be creative. The sky is the limit [not really, but you can keep getting closer].

Photo:  onionsportsnetwork.com

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

STACK Fitness

Everything you need to be the fittest you ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes