Vertical jump improvement??

[TEXWS6]

What's the best exercises that everyone has used to increase vertical jump???

 

[endpoint]

reverse hyper exstension......on a reverse hyper of course

 

[TEXWS6]

can you explain that to me???

 

[endpoint]

http://www.reversehyper.com/

 

[kunta]

looks just like stiff legged deadlifts but its just isolating your legs with no involvment from the back

 

[bignate73]

LOL

you can do these on a roman chair or stability ball. i wouldnt pay money for a specialized machine.

for vert, definitely some glute, calf work and maybe squats followed by squat leaps (no weight)

 

[endpoint]

Big nate: like this........
http://www.testosterone.net/img/photos/image1.jpg
http://www.testosterone.net/img/photos/image2.jpg



but what if you want to add resistance?

 

[Phenotype X]

the definite best way to improve you're vertical is to do plyometrics. This has been a proven way to improve your vertical height, and is used by ALL olympic atheletes and all track athletes. It is done by different drills to improve the strength of the quick action muscle fibers used in jumping. One simple way to do this is by a plyometric drill called the box jump. First get a box or something similar to one about 10-14 inches in height that can support your weight. To do the exercise, step on top of the box so that both feet are on them. Gently step off, and the moment you hit the ground, spring up as high as you can, with a very slight bend before you jump. Then step back on the box and repeat. All you need is about 6 sets of about 10-12 consecutive jumps and see your vertical increase. Mine did 5 inches in about 1 1/2 months.

 

[DR. NOE]

Jumpsoles are the world's most popular frontal training platforms which attach to your own shoes. By training with Jumpsoles you will build up important fast twitch muscle fibers in the lower leg. Jumpsoles will increase vertical jump 5 to 10 inches, and decrease in the 40 yd dash by .2 seconds or they will give you your money back.

 

[Phenotype X]

Jumpsoles aren't that special. You know that the fast-twitch muscle fibers in your lower leg aren't even close to as important they are in your upper leg. Jumpsoles just place stress on the ball of your foot which in turn places stress on the gastrocnemius(calf muscle). You think the calf muslces are the primary importance in jumping? they're not. Stand with you're legs straight, and try to jump up without bending your knees, and just with the power of your calves. You will probably get up an inch or two. That's how much the calves are involved in jumping vertically. If you did the same with your upper legs, it is much different. If you think that jumpsoles are better than plyometrics, you're just being fooled. Although you get most of your vertical improvment from the plyometrics program given to you with the shoes.

 

[DR. NOE]

PHENOTYPE

You think the calf muslces are the primary importance in jumping? they're not. Stand with you're legs straight, and try to jump up without bending your knees, and just with the power of your calves. You will probably get up an inch or two. That's how much the calves are involved in jumping vertically. If you did the same with your upper legs, it is much different.

Good point bro, never noticed that.

 

[Phenotype X]

a0169969, I'm not saying that the jumsoles aren't useful though. Adding that type of stress to the calves, in many different angles, improves agility, shock absorbption upon landing, and overall quickness.

 

[sean34]

TEXWS6,

ya bro this is a common questions and one I had during my days of having hoopdreams...

I use to be able to hit my elbow on the rim (not off a vert) and dunk from a foot inside the free thrown line, also won state long jump when i was in in high school so take this information for what its worth. plus Im a 6'3" white guy!

defiantly plyometrics are the way to go...try combining multiple exercises back to back, the best workout I ever did was a combination of like 5-6 exercises back to back for a few minutes...just balls out, if you do plyos really concentrate on popping off the ground on each rep...this is where the vert increases...

also, concentrate on your lower abs, bow jobs are good for this, and there are many exercises you can do in the gym..

i found when I hit my calves good it really helped out my vert...i was one a programs of doing 500+ calve raises a night and this helped...my favorite calve exercise was to get a 45 plate, without wearing shoes, stand on a corner and point your toes for 30 sec, piont your toes out for 30 sec, and straight ahead for another 30 secs. Do the reps as fast (but controlled) as you can. Increase the time interval as calves become stronger...if you can get up a minute( 3 minute total) at each angle your golden.

doing power lifting can defiantly help too...i never did it while I was playing but i knew this guy who was like a state champ powerlifter in high school and was sick...he was amazing, he could jump really well off a vert

but I hope that helped and good luck on your hops

peace


sean34

 

[Redman2919]

I echo the statements of Sean and Phenotype. I would also like to suggest incorporating some Olympic lifting into your routine. For proof you need look no further than the Olympic champion lifters who at close to 300 lbs still have a vert of 35 inches or greater. By the way that is one thing coaches look for when looking for weight lifters is vert

 

[Phenotype X]

TEXWS6,


I use to be able to hit my elbow on the rim (not off a vert) and dunk from a foot inside the free thrown line, also won state long jump when i was in in high school so take this information for what its worth. plus Im a 6'3" white guy


What did you long Jump. One of my favorite events in high school next to triple Jump.

 

[Phenotype X]

Damn, I messed up that quote, but still check it out sean

 

[tronious]

I played basketball for Saint Vincent College in PA. (Medium Sized NAIA Div I school.) One of our assistant coaches was a one-time scout for the Chicago Bulls (which isn't really that big of a deal) but more importantly he was very good friends with their strength and conditioning coach. Three exercises that I distinctly remember us doing that our assistant coach suggested from them were: 1. Hill sprints...you basically need to train your muscles to be explosive. Hill sprints with weight in hand will help this. 2. Get a weight in each hand (this is somewhat risky so don't use too much weight). I used to use 20 or 25 lb dumbbells. Hold one dumbbell in each hand. Pick a spot on the wall, stare at it...and jump like a mother f'er and explode off the ground. Important thing I remember...POINT your toes. Exaggerate it. You'll get a couple inches off the ground, but again your training your muscles to be explosive with added weight. 3. Box jumping (I think someone already mentioned this). This is again for training quick, explosive jumping. Get a box (or just the bleachers). And jump up to the box/bleachers...and immediately when you hit the box/bleachers, jump back down. Do this as quickly as you possibly can.

I was a 2 guard (6'2") who could dunk pretty easily and I attribute a lot of that to these exercises. Good luck hope it helps. Try it out at least.