Try This Once-A-Day Activity to Elevate Your Vert | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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.

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...
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...
More Cool Stuff You'll Like

Three Benefits of Being a Young, Multi-Sport Athlete

Being a multisport athlete is not a bad thing. We live in a day and age where children are specializing in sports at a very young age. My question to...

Shooting Drills That Will Make You a Knock-Down Shooter

How to Improve Your Football Skills Mid-Season

Develop an Unstoppable Crossover Dribble With Just 3 Drills

How QB Ryan Tannehill Beats the Blitz

How David Ortiz Maintains Peak Performance

These 3 Route-Running Drills Will Help You Get Open

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

Why You Shouldn't Specialize in One Sport Too Soon

Use These 3 Principles to Improve Your Basketball Defense

Matt Kemp on His Way Back to MVP Form

5 Things You Can Learn From Playing Pre-Season Basketball

3 Steps to Better In-Game Baseball Hitting

Does Grunting Improve Your Sports Performance?

4 Tips to Become a Better Softball Pitcher

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

How to Create a Killer Crossover Without a Basketball

Why Basketball Players Must Improve Their Weak Hand

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

Preparation Nation: DeMatha Stags

Success With Health: How Trevor Bauer Increased His Velocity

Drive Defenders Crazy With These Super Moves from NBA Legends

Build a Better Layup With These Basketball Speed Drills

4 Common Mistakes Made When Coaching Young Athletes

10 Essential Point Guard Drills From Skylar Diggins

Basketball Shooting Technique: How to Shoot a Floater

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

QB Skills and Drills: How to Master the Bubble Screen

5 Drills to Improve Your Soccer Dribbling Skills

Become a Better Point Guard With This Training Program

Softball Pitchers: How to Play Your Best Over a Complete Season

How Ryan Mathews Returned to Highlight Reel Status

The 4 Fundamentals of Hitting a Baseball

Winter Soccer Workout to Improve Ball Handling

This 13-Year-Old Girl Would Strike You Out

3 Offensive Line Drills That'll Help You Keep Your QB Clean

Top 3 Hockey Training Mistakes

How to Recover After Getting Hit by a Pitch

3 Things You Are Doing Wrong In Your Basketball Training

4 Drills That'll Help You Become an Elite Running Back

3 Secrets of the NBA's Best Shooters