need vertical help!!!!!!!!!!

[mrt3basketball]

i have a pretty decent vertical already for my age but i need to increase it for basketball has anyone heard of any good vertical programs that might help me???

[ThunderChickenVa]

Some basic but imperative exercises to increase your vertical leap:

Squats, for leg and hip thrust

Dumbbell Lunges, for leg and hip thrust

Box Jumps, for leg and hip thrust

Leg curls, to strengthen hamstrings

[mrt3basketball]

thanks man i already do squats and dmbell lunges how many sets and reps of them should i do tho

[jcissell]

Plyometrics man..Like chicken said the boxes are your friend for vertical leap.

Take 3-4 Plyo boxes and line them up...Do circuits of jumping them in order

different sizes would be optimal.

[BrianArmstrong]

I know a guy who wore 10 pound ankle weights everywhere he went for quite a while and when he took them off he was like superman.

[yitmy]

There is several ways to improve your vertical leap. Most are jumping and hitting an object and trying to get higher each time. This however is not basketball specific so you need to start with two feet and then to 1 foot. Usually standing balance on one foot is critical to enable your foot to adjust to the surface when landing. Then after this work with the basketball and see if you can leap while holding the ball in various positions.

From a lifting standpoint what can you specifically train? The guys mentioned the basics. But I would add ankle plantarflexion to give the boost up to the rim. Again begin with 2 then 1 leg(s). Remember basketball is endurance based activity so high reps would be beneficial. Also do not forget your arms. For your legs will get you up but you still have the ball at your waist level so medicine ball lifting/reaching overhead would be beneficial. Remember a training partner would be grand to throw the ball around for you to catch in various positions, especially when elongating your body on the way to the stuff.

Hope this helps.

Keep us posted, and welcome to the site.

[Frank1978]

Like "jcissell" and "BrianArmstrong" said use the boxes and the weights. Once the boxes become easier as the weights while you do the boxes. If you do this your vert will improve rather quickly.

[nightrider07z]

Hi, vertical leap one of my favorite things to talk about. Well for starters about my vertical leap background. I played basketball and volleyball back in high school 4 years ago. I did a vertical leap program which increased my vert 6 inches in 6 weeks.( im 6ft tall). Unfortunately because of time i never finished the whole 15 week program. recently 2 months ago for fun, i did 3 weeks of the program and gained 3 inches not bad. But now I have been bodybuilding for the past 30 weeks so my focus is elsewhere, wish I had the time to do both.

Let me get into detail about what i did to gain the inches.

Well first I built a base. For one month I did twice a week
sqauts 4 x10
lunge kicks 4 x10
step ups 4x10
any hamstring machine 4x10

After that month i took a 1 week rest and started the program called
AIR ALERT 3.
There are many vertical leap programs out in the market, they all have the bad reviews and good reviews you just have to find the one that works best for you. Because what you are trying to do is build your fast twitch muscles in your legs.
AIR ALERT does not use any weights. just a lot of jumping. Yes there are the reviews of knee problems from doing this program and there are the reviews of gains and from this program.

These programs to buy cost about 30 to 50 dollars.

Three programs that I want to try and have heard the best reviews from are
Vertical Jump Bible, Athletes Vertical Resource, and Jump Attack . I would say try one of these three

Hope this helps it honestly matters on you and your determination to jump higher .

Also, stay away from ankle weights and the jump shoes. Those give quick gains but, once you stop using them you will lose your gains just as fast. The Special Vertical jump shoes serve as , what we call, manipulations to your body. When you put them on, they make your body feel heavier then normal and when you begin to use them you do, in fact get stronger quicker than with the other programs . But there is a huge difference . The shoes and ankle weights make you strong quicker just like weight lifting. But when you quit using the shoes , your body slowly readjusts itself and you start to become weaker over time, just like when you quit lifting weights for awhile. when your legs start to get weaker, your vertical goes down. So if you want to keep your vertical up, you have to keep using the shoes. The other programs I mentioned are based mainly on natural body weight training. Therefore your body is not fooled into thinking that it is heavier. you train naturally and as long as you keep yourself and your legs active you only have to use these programs once. you will never have to go back and use these programs again.

[DenAsh50]

Like they all said work the large leg muscles in the top of your leg, but dont forget about your calfs to gain that explosive power from your ankle down. Do some calf raises with weights and you can also do plyometric ones where you just stand on a box and do them with high reps.