How can I get vertical at home?

To improve your vertical jump at home, you can focus on exercises that build lower body strength and power.

Effective Exercises for Increasing Your Vertical

Here are several exercises you can perform at home to help you jump higher, drawing from the provided references:

Squats:
- These are foundational for lower body strength.
- They work your quads, glutes, and hamstrings.
- Example: Perform 3 sets of 10-12 repetitions.
Lunges:
- Lunges build strength in each leg individually.
- They also improve balance and coordination.
- Example: Perform forward or reverse lunges, 3 sets of 10-12 repetitions per leg.
Calf Raises:
- These directly target your calf muscles, which are essential for jumping.
- Example: Perform 3 sets of 15-20 repetitions.
Step-Ups:
- Use a sturdy box or step to build leg power.
- This exercise is great for mimicking jumping movements.
- Example: Perform 3 sets of 10-12 repetitions per leg.

Important Considerations:

Consistency is key: Perform these exercises regularly (3-5 times per week) for best results.
Proper form: Focus on maintaining good form to avoid injuries. Watch videos or consult with a professional if necessary.
Progressive Overload: Gradually increase the number of repetitions, sets, or resistance as you get stronger.
Plyometrics: While not listed in the given references, incorporating plyometric exercises like jump squats and box jumps (if you have a suitable box) can significantly enhance your vertical. These should be added after a baseline level of strength has been achieved.

Day	Exercise	Sets	Reps	Notes
Day 1	Squats	3	12	Focus on full range of motion
	Lunges	3	12/leg	Alternate legs
	Calf Raises	3	20	Hold a slight pause at the top
Day 2	Rest
Day 3	Step-Ups	3	12/leg	Use a stable platform
	Squats	3	10	Add a slight weight if needed
	Calf Raises	3	15
Day 4	Rest
Day 5	Repeat Day 1
Day 6 & 7	Rest

Remember to warm up before each session and cool down afterward.