A significant increase in the level of vertical jump can be achieved by performing specific training programs and exercises. Athletes value their verticals since it can greatly improve their efficiency in their chosen sport. There are some basic workouts that are generally recognized as stimulants to verticals. This article reviews the basic steps that help achieve your ideal jumping capacity.

1. Losing weight is often the initial requirement to increase your vertical. This is self-explanatory, as by logic, heavier objects are harder to carry or lift. This also applies to body weight. It will take more effort to jump higher the heavier you weigh. It is therefore better to work on reducing your body mass before proceeding to other levels of jump development exercises.

2. The foundation for a higher jump is your base strength. Jumping requires power and endurance hence you need to maximize your base strength. This is to ensure that your muscles can sustain your activity. To achieve this, you will need to engage in different exercises specifically designed to help develop your muscles. Examples of exercises which stimulate the muscles are upper body exercises, hip flexor, calf raises, abdominal exercises, dorsi-flexor, squats, transverse abdominal training and toe exercises.

3. The next step to increased vertical jumping is enhancing your flexibility. When you jump over an obstacle, it is natural to swing the leading leg along with your body. This action can help in maximizing the force of your vertical jump. It is also beneficial if you can work to bring up your leg a little more than the person next to you. It is recommended that the strength of your hamstrings and quadriceps should be in the proportion 2 to 3, respectively. Not managing your flexibility in this way, would be detrimental to your overall jumping capacity. It would bring an imbalance in your strength which could directly affect your entire performance.

4. Perform plyometric exercises. Plyometrics are a type of exercise designed to help you increase your speed and forceful movements and are intended to improve the function of your nervous system. The purpose is to improve one’s general performance in sport and hence is equally applicable to an intention to improve your jumping capability.

5. Proper body positioning is an equally important preparation to for jumping as it is in other athletic pursuits. The correct position is with hips flexed at an angle of about 30 degrees. Your knees should also be bent to about 60 degrees. Ankles should be flexed at 25 degrees. These positions should help to create maximum power without causing injury your knees. When about to jump, keep your arms held in to your side.

6. Thrust your body up by generating a forceful downward push with your legs. At the same time, swing up both your hands above your head, pointing towards the ceiling. This will increase your body's momentum. You will need to breathe out during the motion.

7. Finally, you must land on the balls of your feet. Upon landing, roll against your heels. Prior to the impact, prepare to take the shock by bending your knees, so avoiding any severe injury.

Although these steps will undoubtedly help your vertical jumping efforts, they will only be fully effective if you motivate yourself well enough to stick to these principles until success is achieved.