McBlurb

 

To really increase your verticle jump, you will have to do the proper work outs and eat more protein. Many people train slow twitch muscles instead of fast twitch muscles and therefore see no gain in their vertical jump.

If you want to increase your vertical jump, you must increase your fast twitch muscles. The more fast twitch muscles you have the higher you will be able to jump. Fast twitch muscles are strengthened by doing short bursts of activity, such as sprints and jumping rope. Don’t jump rope for 15-20 minutes straight. Instead, jog lightly for a few minutes and then do rapid jump roping for 1 minute and then back to light jogging for 2-3 minutes. Repeat this process a few times and your overall work out should take only 15-20 minutes. Do this cardio routine 3 days a week.  

Increase your protein intake. Protein helps in muscle repair and growth. Great sources of protein are chicken, beef, turkey, nuts, and milk.

Weight lift three days a week (on your cardio off days). When you weight lift, use heavy weights and do fewer repetitions. Make sure you explode on every leg press and every calf raise. You’ll be jumping higher in no time. 

Do less long distance running and high rep sets, when running and weight lifting. These exercises will strengthen your slow twitch muscles. This will help endurance but decrease your fast twitch muscle ability.

Incorporate a sit up routine into your work out plan. Strengthening your midsection is a great way to jump higher. Abdominal muscles are an important part of jumping high.

Stretch! Stretching can help improve your flexibility and increase your vertical jump. Make sure you add a stretching routine before and after your workout sessions. 

Stay dedicated! You can add 10-12 inches on your vertical jump in as little as a month or two if you stick to this plan.

Don’t overdue it! If you are not used to any work out plans at all then you should start off slower. If you are an athlete then you should be used to this kind of training.