How to Increase Your Vertical Jump by 10 Inches

Whether you're a high school athlete, a college athlete or just a rec-league basketball player, increasing your vertical jump can make all the difference in your performance on the court or field. Adding 10 inches to your jump can mean the difference between grazing the rim and shocking your opponent with an electrifying dunk. While many athletes are blessed with natural leaping ability, there are ways to develop your vertical jump.

Things You'll Need

  • Jump rope
  • Free weights
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Instructions

    • 1

      Improving your vertical jump starts by getting your body into top shape, and this begins with making positive changes to your diet. Eating five small, nutritionally balanced meals throughout the day--versus three larger meals--will improve your metabolism without weighing you down. Go after fruits, vegetables, and foods that are low in fat, but high in protein--such as lean white meat, nuts and black beans. Drink at least 64 ounces of water each day to ensure that you're properly hydrated before beginning any training regimen.

    • 2

      Jump rope while you watch television or movies at home. Jumping rope will help to improve your vertical leap and overall athletic conditioning.

    • 3

      The muscle groups that contribute most heavily to your leaping ability are your legs and core muscles--including your abdominals and back muscles. You can strengthen your core and leg muscles by making squats, dead-lifts and sit-ups a key part of your strength-building workouts.

    • 4

      Begin a plyometrics regimen. Plyometrics drills typically include a variety of box-jumps, and the exercise program increases in intensity as the workout progresses. Contact your local gym or fitness center to get a schedule for any plyometrics programs they might offer.