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Vertical Jump

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gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:40 AM Squats and power cleans are the best exercises for developing strong jumps. If you don't have a strong base before doing plyometrics then you will experience injury. Elite Olympic lifters jump 35-40 inches on their standing verts and they don't perform lots of jumps.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:41 AM Strength shoes do not work and will injure you in the long run.
cbock Posts: 8 Joined: 2004/01/17	2004/02/22, 04:57 PM What is the main excersize for improving vertical jump?
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/02/22, 07:51 PM Plyometrics. -------------- Hecdarec in full effect.
big_j_scf Posts: 308 Joined: 2003/11/08	2004/02/22, 11:11 PM squats will help some...but actually jumping is the best way...especially if you get those strength shoes and do plyos with them
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/23, 09:44 PM I have used strength shoes and they are tough on the ankles. I would highly reccomend using a varied workout but involve a whole lot of calf raises, squats, squat jumps, plyometrics and ab and back exercises. Jumping involves many muscles and you must work them all to see results. Power Cleans help a lot too and Deadlifts. A really great program that I use is Mad Bounce X2, go to www.hoop4life.com to order it, it's well worth the money. -------------- If Satan ever tries to remind you of your past, just tell him of his future!
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/02/24, 08:49 AM This website does not exist. Atleast not on my web browser. -------------- Hecdarec in full effect.
m3kamikaze Posts: 12 Joined: 2004/02/04	2004/02/24, 03:11 PM I don't know if this really helps, but I had it to it a track practice. It was all part of calisthenics (sp?). We would go to the bleachers by the track and use the single steps. Jump each single till you get to the top then jump down each step (the ones you sit on). Then go back to the single steps and skip a step when jumping till you get to the top. Then skip a step coming down (the ones you sit on). Then jump back up those but skipping a step till you get to the top. We did those till we just about threw up. Then our track coach set up 10 hurdles close together in a row. The height was about waist high. You're supposed to jump one immediately after the other. Shouldn't take more than 15 seconds. Did this till more than two of us met an unhappy ending. Don't know if this really helped vertical jumps, but it was a great workout. I think coach got a kick out of it in a evil way.
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/02/24, 03:25 PM It does help with your vertical jump. I did them in high school (10 years ago). I was able to dunk a basketball with ease after a couple of months. -------------- Hecdarec in full effect.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/24, 05:29 PM my bad hec, it's madhoops.com -------------- If Satan ever tries to remind you of your past, just tell him of his future!
bigandrew Posts: 5,146 Joined: 2002/10/21	2004/02/24, 06:31 PM i say somthing on tv a person doing jumping squats, you can do these with dumbells or you can do box jumps -------------- .......adversity causes some to break, but others to break records! ......minds are not vessles to be filled, but fires to be enlightened ......Confucious once said ,DO NOT play leap frog with a unicorn
hecdarec Posts: 2,457 Joined: 2003/12/16	2004/02/24, 07:18 PM Thanks aron, I lost my explosion and I am looking to get it back before the summer. -------------- Hecdarec in full effect.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/26, 11:41 AM Use 50-85% of your squat 1RM for training.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/26, 07:42 PM Gatormade's right. I used strength shoes (actually they were the jumpsoles) and it affected my ankles pretty majorly. They gave me some quick results, but those were about the only results I got. The position that they put you in is just way to unnatural, especially to do jumps in. I know a former NBA player that used to walk around in them and he can touch the top of the square (and he's 47 years old now), but he said to walk around in them some but not to do jumps. Even though he said that, I'm not gonna use them anymore because of the potential harm they may cause. -------------- If Satan ever tries to remind you of your past, just tell him of his future!
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/26, 09:56 PM What I meant by them "affecting my ankles" is that they made them really really sore....and they still get sore from time to time. Just wanted to clear that up. -------------- If Satan ever tries to remind you of your past, just tell him of his future!
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/26, 10:02 PM Another thing-If you think of some of the most athletic sports players, especially the ones that can jump, you'lle notice one thing: They can squat a lot. Ishmael Muhammed who plays Basketball for Georgia Tech has a 41" vertical and squats over 500 pounds (he makes the Sportscenter Top 10 plays almost every night). Reggie Thompson AKA "Pocket Rocket" is 5'7", has a 56" (yes, a 56) vertical and he can squat over 500 as well and can dunk a Basketball with ease. And as Gatormade said many Olympic Lifters have very impressive jumps.......so squatting has to be a huge factor in jumping -------------- If Satan ever tries to remind you of your past, just tell him of his future!
gatormade Posts: 1,355 Joined: 2003/10/01	2004/02/27, 08:56 AM Olympic lifters jumo high because of their Power cleans too. The strength shoes are not backed up by any research that is in a peer reviewed journal. They will however damage your achilles tendon.
Ogun Posts: 559 Joined: 2002/08/11	2004/02/27, 03:19 PM Those shoes could lead to plantar fasciitis too, methinks. Not good.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/27, 10:35 PM Yeah, I dunno what plantar fasciitis is, but it don't sound too fun. I actually think my achilles tendons already have some damage done to them because of the Jumpsoles. Sometimes, when I get up on my toes, there is some pretty bad soreness at the very bottom of it right where my ankles are. Imagine if I had kept on using them how screwed up I would be. So I guess what everyone needs to do is STAY AWAY FROM STRENGTH SHOES. Plyometrics and :dumbbell: work better anyway. -------------- If Satan ever tries to remind you of your past, just tell him of his future!
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/27, 10:37 PM And if you don't believe it, look at what just a summer of weights did. <<<<--------------- -------------- If Satan ever tries to remind you of your past, just tell him of his future!
pimple Posts: 490 Joined: 2003/07/08	2004/02/28, 06:31 PM about the strength shoes... not only do they mess up your achilles tendons and all that, but i also read that they throw your ballance way way off, because your feet get used to jumping and landing on that awkward position, so when you jump without wearing them, you have a hard time balancing yourself on your feet... -------------- 8.1 o_O http://www.hotornot.com/r/?eid=GEKZGLA&key=RLE
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/02/29, 04:27 PM Most people look at me weird when I do this but trust me it will kill your legs. Get on a Smith Machine and do squats with your legs out in front of you (works the quads a little better). Squat aaaaaalllllll the way down to where your butt practically touches your heels and push yourself back up. This really works your abs and back as well. If you do them at high intensity along with some leg press, leg curls, and extensions you'lle hardly be able to walk for the next few days. -------------- I firmly believe that any man\'s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi \"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.\" H. L. Hunt
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/01, 06:35 AM Smith machine squats are ok. Regular back squats are better. Performing the squats the way you mention here will wear your knees out.
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/03/05, 10:47 PM Thanks Gatormade, a guy at the gym told me that would help my hops and it really gave me some strength, but I would take your advice over anyone's. -------------- I firmly believe that any man\'s finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi \"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.\" H. L. Hunt
jrocyou23 Posts: 49 Joined: 2004/03/02	2004/03/11, 12:11 PM Well I don't know about you all sounds like you didn't have good experiences with the strength shoe. However I increased my high jump from 6'3" to a 6'8" and my form stayed the same. And come to think about it I haven't twisted an ankle since. In football or basketball. Just to name a few positives. Maybe it is hard on you in the long run but I used them several years ago and I had great results. -------------- Jay
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/11, 04:44 PM Was it the shoes or was it other things you were doing? Just because you gained doesn't mean it was the shoes. There is a lot of research on them with no support of the fact they help increase verticle. There research indicating they cause injury though. You may also have alot of genetic potential and have gone through a growth spurt.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/11, 04:51 PM I work with volleyball here at UF. The average gain in verticle jump over 5 weeks of training was 3 inches. That is an excellent gain. Here is what we did: Box squats deadlifts box jumps squats cleans jerks snatches tons of trunk work and support work for stabilizers leg days took 45 minutes beginning to end (warm-up to lift to stretch)
Channel11 Posts: 1 Joined: 2004/03/18	2004/03/18, 01:29 PM Please remember when doing squats that certain techniques are for certain sports. If you are training for basketball, then your squats should only go 3/4 knee bend. The reason is because the explosion used in basketball doesn't require that you bend your knees all the way down into a seated position. That's what happens in Football. Think about it... When you see football players train, most of them squat into a seated position. Unless your a reveiver, corner, saftety, etc... Going all the way down is the technique used for lineman, runningbacks, ect. They usually come up from the seated position, so they need to practice the same routine when working out. That is why plyometrics and squats work if done properly.
gatormade Posts: 1,355 Joined: 2003/10/01	2004/03/18, 02:09 PM Basketball players should squat parallel too. All football players should squat to parallel also. It is as much about range of motion as it is about strength and power. Parallel squats open up the hips and that helps improve stride length. Speed = Stride length x Stride Frequency Parallel squats are also correlated to better vertical jumps.
86ryn59pzq Posts: 4 Joined: 2004/06/04	2004/06/04, 04:39 AM how to increase my vertical jump
86ryn59pzq Posts: 4 Joined: 2004/06/04	2004/06/04, 04:52 AM please tell me what to do to dunk. i can endure the toughness as long as i can dunk
	2004/06/04, 10:04 AM chen....refer to the exercises Gatormade mentions above and work them into your regular routine. If you don't have a routine, send a message to Gatormade and he'll help you out (make sure you include your goals and experience level). Remember that we all have our own individual limitations, so be realistic in your goals and you'll achieve them. Not everyone can get a 40" vertical, but we can all improve. Good luck! -------------- OSU Law Rugby....specializing in personal injury and pain & suffering.
86ryn59pzq Posts: 4 Joined: 2004/06/04	2004/06/05, 10:22 AM thx
killazee00 Posts: 27 Joined: 2004/04/11	2004/06/19, 05:48 PM Could you please explain what Jerks and Snatches are? Also some examples of trunk work? thanks ============ Quoting from gatormade: I work with volleyball here at UF. The average gain in verticle jump over 5 weeks of training was 3 inches. That is an excellent gain. Here is what we did: Box squats deadlifts box jumps squats cleans jerks snatches tons of trunk work and support work for stabilizers leg days took 45 minutes beginning to end (warm-up to lift to stretch) =============
killazee00 Posts: 27 Joined: 2004/04/11	2004/06/19, 05:49 PM Also are leg extenions and curls effective?
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/06/21, 10:28 AM jerks and snatches are olympic lifts, designed at improving power and speed and overall body coordination. ExRx.net has a description and video of all the olympic lifts. Also, leg extensions and curls aren't as effective as squats, for the simple reason that if your looking to improve your jump height, your looking to improve speed and power. Isolation excercises are great for bodybuilders, but this is the powerlifting forum. Squats are king for legs here. -------------- \"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
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/06/21, 10:35 AM ok, lemme elaborate on that. Theres nothing wrong with isolation excercises for building strength, when used in moderation. There great for strengthening a weak point or breaking through your sticking point. For example, when I first started squating, i had difficulty in going parallel. This showed that my hamstring to quad strength ratio was poor, and required work on my hamstrings. However, the basis for any strength routine should be multijoint core excercises. These condition your body to work as a whole, not a collection of muscle groups, and increase your functional strength.
uconn90 Posts: 28 Joined: 2004/07/23	2004/07/23, 11:18 PM does regular running and sprints help your vertical leap?
ursusarktos Posts: 346 Joined: 2004/01/18	2004/07/24, 05:14 PM Good stuff, wrestler125. Sprints (as well as other leg power work) can benefit your vertical, but not as directly as some of the strength & power exercises previously discussed. As for regular running, if it is being done to reduce body weight and the reduced body weight does not come at the expense of leg & trunk power then it can be of benefit. While training the cardiovascular system won't increase your vertical as tested when you are fresh, it will minimize the loss of vertical performance near the end of a basketball game (if that is your sport).
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/07/31, 12:05 AM Null- this should explain your paradox. Its an article I remembered reading a long time ago and had to search to find, but its a good article and an interesting concept, and it explains your performance after a weight lifting session. -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
wrestler125 Posts: 4,619 Joined: 2004/01/27	2004/07/31, 12:05 AM sorry, forgot the article http://www.strengthcats.com/complextraining.htm
bruin8uclap Posts: 4 Joined: 2004/07/22	2004/08/02, 04:36 AM Thanks wrestler125, that is a very interesting article! It raises alot more questions about how exactly this works from a physical/neurological standpoint, though. Still, it makes me wonder if I should do a set of squats before a basketball game. I am always concerned with overtraining, since I hate not being at my best. Currently, I am only doing plyos to help my vertical. I'm taking a break from my regular leg work out but maybe I should do some complex training? Well, its worth a try.
strtbller4life Posts: 1 Joined: 2004/08/03	2004/08/03, 09:22 PM Im 6' and i can basically dunk from anywher and i have a 41" verticle jump If you want to truly increase your verticle go on a jump squat/ squat plan with alot of plyometrics. Also for increas results use whey protein it will help you recover faster from the workout so you can workout more often.
bruin8uclap Posts: 4 Joined: 2004/07/22	2004/08/04, 08:10 AM strtbller4life, that sounds really good. I am currently on the Jumpsoles (bad word in this forum!) plyometric program. Do you, or anyone else, know whether I should work box squats, squats into my plyo workout on the same day? Anyone have a suggested plyo/heavy weight schedule? I am cery concerned about overtraining! I believe over-training sets one back more than two months, and I do not want to fall into that trap.
bruin8uclap Posts: 4 Joined: 2004/07/22	2004/08/04, 08:46 AM Say guys, I know I'm being a pest, but I searching the internet and found this hybrid weight training/plyo program o the net (http://www.sport-fitness-advisor.com/increaseverticaljump.html, about a third downt he page). Any of you guys have an opinion on this? Would it be too much? Of course, I would tailor it to fit into my upper body workout. As a rule, I never work my chest on the same day I work my legs. But thats just me. :big_smile:
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/08/07, 11:21 AM Bruin, be careful with those Jumpsoles. It wasn't the Jumpsoles that hurt me, it was the fact that I used to run as much as two miles with them on for a workout and I did all this ankle weight crap. Yeah, not good. If you do the Phi Slamma Jamma program that they come with, you might get some results, but I still think if you just do the plyometrics program without the Jumpsoles and a good Weight program with it, you'lle get much much better results. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/08/07, 11:23 AM Also, if you have the Proprioceptor upgrade, you can get some good stuff out of them that help your balance a lot and reduce risk of injury. They will also give your calves a good workout, I still use the Proprioceptors every once in a while. -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
arondaballer Posts: 1,054 Joined: 2003/06/14	2004/08/08, 07:13 PM strtballer4life, what program were you on? -------------- I firmly believe that any man's finest hour, the greatest fulfillment of all that he holds dear, is the moment when he has worked his heart out in a good cause and lies exhausted on the field of battle-victorious. --Vince Lombardi "Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." H. L. Hunt
bubats Posts: 1 Joined: 2004/08/12	2004/08/12, 02:06 AM Hi all, I'm 27 yo asian male with 175cm/74 kg. I played basketball since i was 12 and stopped about 4 years ago. I start to play it again now and I want to practice vertical jump so I can dunk. Right now I only able to tip the rim. My questions is : 1. Is it possible/risky to weight training, concerning my age? 2. Can anyone give me a schedule for vertical jump training? Thanks. Bubats
gatormade Posts: 1,355 Joined: 2003/10/01	2004/08/19, 01:10 PM Your nervous system was tricked by working with weights to allow you jump higher. It is a form of proprioceptive training in a less structured manner than would typically produce results, but nonetheless I feel that is what you were experiencing.

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