- 1). Start plyometric exercises. Plyometric exercises involve jumping, skipping and hopping and are designed to provide resistance --- these exercises alone have the potential to increase your vertical by 10 inches. They produce powerful, fast movements and actually improve the function of the nervous system, which makes them ideal for improving at sports such as basketball. They provide explosiveness by increasing the force or speed of muscular contractions; the goal is ultimately to produce the most powerful jump in the shortest amount of time. Some plyometric exercises that can be done are slalom jumps, which involves standing with your feet together on one side of a line and then jumping over it as quickly as possible several times, or jumping rope, which is easy to do and a very effective plyometric exercise.
- 2). Change your diet. A diet low in fat and high in nutrition will add to the growth of your muscles and keep you energized to continue exercise. Plenty of green vegetables should be consumed, as well as whole grains, white meats and fruits. There should be enough protein, carbohydrates, vitamins, fiber and healthy fat to promote muscle growth. Some good foods to eat include spinach, oatmeal, yogurt, blueberries, sweet potatoes and salmon. Keep track of the amount of calories you are burning on a daily basis to know how much you should consume.
- 3). Rest. A couple days a week of no plyometrics is necessary for your muscles to repair themselves. Furthermore, the actual growth of muscles occurs in the resting periods between training, not in the training sessions themselves. Doing plyometric exercises several days in a row without rest will take a toll on your entire body and make your exercise sessions in vain.
SHARE
