Okay, so I’ve been seeing all these highlights of Victor Wembanyama, the basketball player, and his insane vertical leap. I mean, the guy’s a giant, but he moves like a gazelle! It got me thinking, “Could I improve my own vertical, even a little?”
So, I started digging around, you know, just casually browsing. Turns out, there are tons of articles and videos about increasing your vertical jump. Some people say it’s mostly genetics. Like, if you’re not born with the bounce, you’re kind of stuck. But then others say you can definitely train to jump higher, like, maybe 15-20% higher. That doesn’t sound too bad, right?
I learned that for most teenage boys, a decent vertical is around 15 to 20 inches. For girls, it’s a bit lower, like 12 to 16 inches. It’s not just about showing off, though. It is really about explosive power and strength, useful for all kinds of sports.
My first attempt was… well, let’s just say it wasn’t pretty. I found a basic routine online, nothing too crazy. It started with some simple warm-ups, just to get the blood flowing. You know, some light jogging, arm circles, leg swings, the usual stuff.
- Warm-up (5-10 minutes):
- Light jog
- Arm circles
- Leg swings
- High knees
- Butt kicks
Then came the real work. I started with some bodyweight squats. I did about 3 sets of 10 reps, focusing on going down slow and then exploding up as fast as I could. My legs were already burning a little. I followed that up with some calf raises, 3 sets of 15 reps. Those were killer! My calves were on fire by the end.
- Explosive Squats: 3 sets of 10 reps
- Calf Raises: 3 sets of 15 reps
The next exercise was jumping lunges. These were tough. You basically do a lunge, then jump up and switch legs in the air. I managed to do 3 sets of 8 reps per leg, and let me tell you, my balance was all over the place. I nearly face-planted a couple of times.
- Jumping Lunges: 3 sets of 8 reps per leg
I finished the workout with some actual jumps. I found a low platform and just practiced jumping onto it, focusing on using my arms and really pushing off the ground. I did that for about 5 minutes, just jumping and resting, jumping and resting.
- Jumping on a low platform:about 5 minutes
After just one session, I was wiped out. My legs felt like jelly. But honestly, it felt kind of good. I don’t know if I actually jumped any higher, but it felt good to move, you know?
I’m going to try to stick with this routine a few times a week and see what happens. Maybe I won’t be dunking anytime soon, but even a small improvement would be cool. Plus, it’s a fun way to challenge myself and stay active. I’ll keep you guys posted on my progress. Wish me luck!