• FreeTrainers.com Forums
• Strength & Powerlifting
• Increasing Vertical Jump

Group: Strength & Powerlifting

Increasing Vertical Jump

board23 Posts: 7 Joined: 2003/06/16	2003/11/27, 12:44 AM Hey guys, how are you all doin? I have question for any people knowledgable in this area. Im a 17 year old guy, weight about 190, fit, and relatively strong for my age ( i have been workin out for approx 1 year, both lower and upper body). Anyways my main focous is basketball and I was wondering if anyone knows how to train my lower body in order to increase my vertical jump (weights, excercises, sets, reps etc...). Maybe some websites or referalls would be helpful. Much appreciated! -Tom U.
GOWAR Posts: 361 Joined: 2001/10/24	2003/11/27, 03:19 AM squat jumps , paralell squats, cleans, hang cleans, plyometrics, grab 2 dumbells no more than 20lbs. each and just stand straight and jump. You could try searching on google. I have found some good workouts on menshealth.com even though most of it is meant for older guys. Ask The user Gatormade. He would know alot more probably.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/01/28, 01:28 PM plyometrics and squats together have been found to have the most significant effect on vertical jump height among gymnasts and powerlifters in studies. So if your already weightlifting add plyometrics and some speed work into your routine as auxillaries. -------------- \"I get up in the morning around six to run for about an hour. Later in the day, I lift with a partner. Following my lifting sessions, I usually do speed and agility drills. Later, I drill all my holds and moves.\" \'Isnt that lifestyle boring?\' \"Yes, but the gold medal is very shiny.\" Ichiguchi Olympic Gold Medalist
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:36 AM If you jump with weight, use only 15-20% of your body weight. Keep the jump reps per set to 5 or less. Use rest periods of at least 1.5 minutes. Jumping is like doing the Olympic movements. They require same rest intervals if you are going to get better. Now, going against what I just said, at the end of the jump session perform quarter quick jumps for 3-5 sets of 20 reps to work on your jump endurance.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/01/29, 10:38 AM cleans and squats at 50-85% of your 1RM are very important. Be sure to strengthen your TRUNK and Hamstrings. I highlight trunk because I don't use the word core for it.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/01/30, 11:03 PM What is the exact proper form for cleans? -------------- If Satan ever tries to remind you of your past, just tell him of his future!
p-g-112 Posts: 1 Joined: 2004/05/02	2004/05/02, 04:28 PM check this out.... http://www.ultimatehandbook.com/Webpages/Health/vertical.html