Basketball on vertical jumps...

1. Stretch - aside from reducing your chances of injury you are also allowing your muscles to have a warm up before the actual activity. It will also put in a few more inches in your jump because it gives you more flexibility.

2. Weight training - put in weights in your ankles and/or vest and try to jump rope with them. This will add more strength in your muscles for that added force when you do that leap. Workout your abdominals very well as this will increase chances in that leap.

3. Squats - try squats; do at the very least 50. You will tone your leg muscles here very well and help you make that leap.

4. Jump soles - it's a fun way to exercise yourself and let you have a feel in jumping longer and further. Put in those jump soles and enjoy those jumps while working on your muscles.

5. Plyometrics - this shocks your body parts specially your muscles and gives it more strength. This will help you increase the inches in your vertical leap.

6. Sprint - sprinting is a little though but it will work your calves better and give you a longer stride.

7. Consistent - aside from all those weight training and other exercises you need to be consistent in your routines. Move your body everyday. You can run a few rounds in a day or play volleyball or basketball.

8. One or two? - How do you jump? Do you jump with one first or do you jump using both? A good technique if you are used to using both is to use your hands and swing it back while you bend your knees.

Your arms must be able to swing its way up once your knees are up. If you are going to be jumping with just one, try lay-ups (basketball).

You need to do this all the time. Until your leaps become higher and you reach the rim that is when you know you have done well.

9. Goal - have a goal. One way to increase your chances is to have something to look forward to in the end like 'I want to increase my leap because our game will start on Tuesday'. This will motivate you in achieving it and even increase your vertical leaps. Set your mind into it!

10. Perseverance - stay in the game. Be disciplined and put yourself to your limits. Never tell yourself you can't jump higher, work for it. By working for it your vertical leaps will not only increase but will help you in your game. Motivate yourself and never say die!

It is amazing as to how much our bodies can achieve when we work hard and train our bodies into doing something. The only way to achieve that double vertical leaps is work hard for it with added persistence. Set your mind, tell yourself that you can do this and that you will achieve and increase that leap. Once you do that, your body will follow.

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