Basketball tryouts are coming up.
Are you ready? If you're not, you need to work on your vertical.
Here's how to increase your vertical fast.
Just follow this exercise plan, and you should be jumping higher within a week or two.
First, you need to work on your strength.
The best exercise for this is squats.
Stand upright with your feet shoulder width apart.
You may want to hold weights in each hand.
With your weight in your heels, sink back like you are sitting in a chair.
Your knees should not extend over your toes.
Hold in the down position for 5 seconds, then slowly return to standing.
At that point, go up on your toes to work your calf muscles.
Repeat for 10 times.
Do three sets.
You should lift a weight heavy enough that you are not able to complete 10 repetitions on the last set.
This ensures that you train your strength muscles.
Do this exercise three times a week, never on consecutive days.
Next, you should work on your endurance.
This allows you to jump more often during the game.
A quick drill to do is the toe touch.
Stand with your feet shoulder width apart.
Jump up, bringing your knees to your chest.
Try to touch your toes with your hands before your feet hit the ground.
Repeat for one minute.
These two techniques give you a start in increasing your vertical fast.
If you have a few more weeks to work, you will want to add in some different exercises.
This ensures that your muscles are challenged and continue to improve.