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2005/04/21, 07:29 PM
just like with vertical...it depends...may take as much as 0.4 or 0.5 but probably something more realistic of 0.1-0.2...it will also take you a while to achieve the results...not gonna happen over time
Check powerlifting section....
squats with wide stance-go down low
stiff legged deadlifts/regular deadlifts
Power Cleans/Snatch olympic movements help a lot...
Plyometrics.....(Plyo jog, swivel hips, carioca, alternating ankle jumps, plyo rope jump, two foot bound jumps, single leg bounds, lateral hops, sprints, and some others....)- you can also use chutes and sleds as you get more advanced....(for vertical you'd also be doing 3step leaps, forward/lateral box jumps, target jumps, scissors, etc)
SPRINT SPRINT SPRINT....to get good at a specific activity ....you gotta sprint...
do 10 sets of 40 yards.....rest 30-45 seconds to begin...then keep decreasing time....down to about 15 seconds....and attach chutes or sleds to you....to make the run more difficult...
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