4 years ago

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How to Increase Your Vertical Instantly

It may seem like folklore, but it is possible for you to increase your vertical jump instantly. The height of your vertical jump is used as a measuring stick against your opponents. Every year NFL hopefuls come together for the NFL Scouting Combine and measure many physical attributes, including vertical leap. Strength and conditioning coach Joe DeFranco has coached numerous NFL hopefuls for the NFL Scouting Combine, and believes there are “dirty little secrets” to jumping higher instantly. With some combine athletes jumping more than 40 inches straight into the air, you will need to employ some of these secrets to be competitive.

1. Make a loop of tape with the sticky side out. Put the loop around your fingers, reach straight up, and stick the tape to a wall. Make another loop of tape to test your vertical. Stand in the same place, jump straight up as high as you can and stick the tape to the wall. Measure the distance between the two pieces of tape. This number is equal to your vertical leap.

2. Stretch your hip flexors statically prior to jumping. DeFranco recommends a half-kneeling hip flexor stretch held for 20 to 30 seconds for two sets on each leg prior to jumping for an increased vertical jump.

3. Perform a “pogo” warm-up after stretching. Keep your knees completely straight while jumping one to two inches using only your ankles. While in the air, dorsiflex your feet -- point your toes toward the ceiling -- and lower them in time to land on the balls of your feet. DeFranco recommends three sets of 20 seconds, with 30 seconds of rest between each set.

4. Descend rapidly into your jump. DeFranco says, “The speed of descent is the most important factor in an athlete’s vertical jump height.” Squat down very rapidly 15 to 20 degrees at your knees with your arms behind you. In a powerful motion, explode into the air using your ankles, knees, hips and arms.