Vertical Jump Thread to end all Vertical Jump Threads - Get your Jumping help here

[straightballing]

The two foot jump running is hard to do. Watch some vince carter dunks or something. Try to copy it. You have to be quick dont stop too long and lose all momentum. keep practicing and just dont bust up your knees over doing it.

[sillz10]

The two foot jump running is hard to do. Watch some vince carter dunks or something. Try to copy it. You have to be quick dont stop too long and lose all momentum. keep practicing and just dont bust up your knees over doing it.

theres a rythem to, people really do look like retards first time they try and 2-foot from a 1-foot. and there is still a lead food

[weightman]

I did it for less than half of the time you're supposed to (too monotonous) and noticed gains.

I used to be able to dunk in high school (38 inch vert). After two surgeries, I could barely get rim after warming up. After Air Alert, I could get rim easy, but not quite at the same 38" vert as before.

If you stick with the Air Alert program, I almost guarentee a big increase.

The whole program is about 3-4 months.

[Digitalairair]

air alert is the dumbest program ive ever seen
it makes no sense at all and has zero scientific methologies behind it.

38 inch vert is impressive
is that a standing vert if it is hats to you

I did it for less than half of the time you're supposed to (too monotonous) and noticed gains.

I used to be able to dunk in high school (38 inch vert). After two surgeries, I could barely get rim after warming up. After Air Alert, I could get rim easy, but not quite at the same 38" vert as before.

If you stick with the Air Alert program, I almost guarentee a big increase.

The whole program is about 3-4 months.

[mattyoc3]

im dunking pretty easily now, im 16 a, junior and the key to jumping is increasing your squat max.

As for plyometrics u will see most gains from them after u can squat 1.5x your bodyweight.

alot goes into jumping, but the best exercises are squats, leg curls, and calf raises, obviously there are other exercises but i think those three are the best.

For all of your jumping needs and info go to

terminalvertical.com it has everything on jumping and increasing your jump.

[countduckular]

This is how high jumpers do it
http://www.gillathletics.com/articles/NSCA_HJ_PAPER.pdf

[1/2man1/2amazin]

does running long distances develop slow twitch fibres in your lower body? so would running long distances while doing vertical training be not as beneficial?

[1/2man1/2amazin]

does running long distances develop slow twitch fibres in your lower body? so would running long distances while doing vertical training be not as beneficial?

[sillz10]

air alert is the dumbest program ive ever seen
it makes no sense at all and has zero scientific methologies behind it.

38 inch vert is impressive
is that a standing vert if it is hats to you

its a mis-measured running vert

[weightman]

it's a one step vert.

[Mundy]

does running long distances develop slow twitch fibres in your lower body? so would running long distances while doing vertical training be not as beneficial?

You're taking one step forward and two steps back.

[earlcampbell]

Is Vertical Jump Development Bible a good program?

[1/2man1/2amazin]

Is Vertical Jump Development Bible a good program?

probably the best out there in my opinion.

[straightballing]

I had to bump this after seeing how many people are asking for vertical jump help lol.

Anyways some questions too.. what do you guys think of jumping rope for vertical jump? seems easy on the joints too, good cardio if you need to lose fat also and if it helps vertical you wont be doing some slow twitch cardio interfering with your training.


also how high do you need above the rim before you can do creative dunks. Reverses are easy but like what about a one hand windmill. I can palm the ball easily. I'm thinking maybe if i palm it in my right hand maybe it wont be too hard to do a fast windmill.

[trueballerisme]

so which has a better vertical? 2 or 1 foot?

[1/2man1/2amazin]

so which has a better vertical? 2 or 1 foot?

its different for different people... i think its better to be a two foot jumper... youre more stable and less pressure by using both knees

[straightballing]

Ya for just height it depends on the person but I think once you do strength training supposely eventually two foot jump is better for anyone because one foot is more reactive and its harder to increase it. And in a game obviously on a fast break with someone right behind you one leg jump would be better since its a faster take off also you get more distance.

[dutrachr]

Very impressed, was a lot to read but now I have a lot more information on improving the vertical leap.

Now, as a 5'9 G, maybe when I drive to the lane i wont get swatted everytime...

[karzma]

girls all of you

theres only one true way to increase your vertical jump (like a man), and thats to stand up and bend your legs (make your butt almost touch your heels, do not let hands touch the ground). thats the starting position. next, from the starting position, do a vertical jump, then land in the starting position. do about 100 of those in a row. five times a day. you will be jumpin 30 feet in the air in no time.

[Mundy]

girls all of you

theres only one true way to increase your vertical jump (like a man), and thats to stand up and bend your legs (make your butt almost touch your heels, do not let hands touch the ground). thats the starting position. next, from the starting position, do a vertical jump, then land in the starting position. do about 100 of those in a row. five times a day. you will be jumpin 30 feet in the air in no time.

Let's just pretend you didn't say that.

[RavensFan2k3]

The two foot jump running is hard to do. Watch some vince carter dunks or something. Try to copy it. You have to be quick dont stop too long and lose all momentum. keep practicing and just dont bust up your knees over doing it.

Yeah I like two foot jumping better when dunking. I feel like I get higher that way, but I get like no distance, so I have to be close to the rim.

[Nooma]

girls all of you

theres only one true way to increase your vertical jump (like a man), and thats to stand up and bend your legs (make your butt almost touch your heels, do not let hands touch the ground). thats the starting position. next, from the starting position, do a vertical jump, then land in the starting position. do about 100 of those in a row. five times a day. you will be jumpin 30 feet in the air in no time.

I hope you are joking.

[straightballing]

Yeah I like two foot jumping better when dunking. I feel like I get higher that way, but I get like no distance, so I have to be close to the rim.

Ya I saw videos of this guy dunking over a car. jumping off 2 feet and doing a dunk jumping over 5 people also off two feet. thats crazy even with one foot but off two feet getting that much height and distance. even with two feet u gotta stay a little out when you jump and then you reach the rest of the way in the air for the dunk. Lol i remember I used to try to dunk too close to the rim so I'd jump and be under the rim and get stuffed by the bottom of the rim.

[sjr_1490]

Seems to be a lot of people that want vertical help and I remembered this thread being a very good one. Plus I know the OP spent a lot of time on his first post, so......


Bump

[mr.marcus]

You mean the anterior tibialis. The AT helps hold the arch, it flexes the foot upward. Important muscle, but much more goes into jumping then just the calves and muscles around the ankle/feet.

that's why I said it was a little "tip".....
not the be-all, that tells-all.
Just playing around. Everything else was already said, and that is something that no one had mentioned.

[sillz100]

if your going to make a 'thread to end all threads' about a subject you should know a lot about the subject and spend time putting together a well thought out thread. Loose information, skipped subjects and lack of knowledge. sorry.

[FilledWithChill]

Lately there has been tons of vertical jump threads. I thought I'd make one to end all this and help everyone out. I'd really appreciate if people could add their experiences and knowledge.

I want to keep the science as simple as possible for people. Vertical is basically power.

And Power = Speed x Strength.

So you need to improve either your strength or speed at which you release the strength to improve your vertical. That doesn't mean you should be working out with sissy weights doing tons of fast reps but you shouldn't being doing slow reps to feel the burn either.

Strength:
Most people are in need of more strength to improve their vertical. This is what you are going to focus on the most because it easier to improve your strength than your speed.

You should be working out with about 80%-100%. You should be doing strength routines not size like bodybuilders might do.

Strength training programs are generally in the 5 rep range. Most vertical jump programs I've seen will have reps under 10 and sets of 3.

You should be rested in between sets for 3-5min. You want to be lifting heavy and dont want to be burning out your muscles.

The main exercises you should be doing are squats and deadlifts. These lifts are very important and make sure you learn proper form. A leg press is not as good as a squat but it is better than nothing.

Other exercises would be lunges, calf raises, glute-ham raises etc.

Either find a good vertical jump or strength training routine to do for legs or try to make one up on your own using those principles. Workout about twice a week with squats and deadlifts on opposite days.

Speed:
Speed training will be done by plyometrics. Plyometrics will benefit you best after you have more strength.

Plyometrics Wikipedia definition:

Plyometrics is a type of exercise that uses explosive movements to develop muscular power, the ability to generate a large amount of force quickly. It may be used, for example, to improve the effectiveness of a boxer's punch, or to quicken the throwing ability of a baseball pitcher. Plyometric training acts on both the musculotendinous and neurological levels to increase an athlete's power output without necessarily increasing their maximum strength output.

Basically plyometrics are gonna be exercises without weights that will be pretty much different types of explosive jumps and you are going to want to use all your energy when doing these.

An example of plyometric exercise would be a jump squat. You go down into a squat and jump as high as you can. You could do 3 sets of 10 of that exercise. With 3-5minutes of rest in between each set. Do each rep immediately after the one before it.

Plyometrics should be done once or twice a week. Find a good routine or find out other exercises to do and create your own. Do not over do them or it will damage your joints. Do not do them on a hard surface it will be best to do them on grass.

Strength to bodyweight ratio:

Once you get strong and fast you might have lots of power but you still have to apply against the ground to lift your weight off the ground so the more strength you have compared to your bodyweight the higher you will jump.

That means lose excess fat if you are not 10% bodyfat then your fat is holding you back. And weight training should be focused on strength and not size but remember that doesnt mean you should be scrawny for every pound of muscle you gain you should gain 30% more strength if you are training properly. Most sprinters are pretty big and around 190 pounds.(Sprinting is closely related to jumping)


Important muscles in Vertical Jump:
The main muscles in your vertical will be your quadriceps, hamstring and glutes. Calfs and some upperbody strength from your shoulders when you swing your arms up as you jump.

Jumping TechniqueFrom what I learned playing basketball)

Some people are better at two foot and some one foot. Two foot is more quadricep dominant and one foot hamstring and such.

Two foot is usually more strength dominant and one foot is more reactive.

More recent dunk competions are dominated by two foot jumpers they say its because more of the athletes strength train with weights to improve their vertical and two foot benefits more from it.

I personally think two foot is better to get higher and you have more control. But I still practice my one foot jump because it feels so relaxed and its cool to be out of control when you dunk.

The main problem I've found with two foot jumpers is how hard it is to do a running takeoff. You gotta try to do it as fast as possible and make sure you dont do a hopstep to bring your feet together. It will take some work try watching some vince carter tapes. I've practiced but I still dont have it down. So your runner might not be much better than your standstill jump until you get better techique and a fast runup and fast jump stop and get more reactive. I know a two foot jumper and he can get way higher than his standstill and he has awesome techique just like carter.

And to get better at your one foot jump. It should be relaxed and just boost off the foot opposite you kick with when you want to jump. Try not too take too long strides when you do this jump. You should be able to get used to it eventually it may never be better than your two foot runner though. And dont expect it to be way higher than your standstill. Natural one foot jumpers usually just dont have very high standstill verticals. But once you get good techique for your one foot jump it should be higher than your standstill vertical.



Please everyone else help out with your personal experinces and what else you know. Reviews on different programs would help alot too and links to some good programs or strength training routines. I'll try to add more later too.

A good link on nurtition and how to lose fat would be helpful as well.

maksp the truth. webs(DOT)com/ (have the spaces together and replace the DOT with an actual .)

Check out my friends program, it really works and has helped me dunk hella high

[DontGiveUppp]

BUMP!!! I am currently in Week 2 of the Dr. Squat 21 Week Vertical program. If anyone has any experience with this program I would love their input.

[PhillyJ974]

Just saying for anyone in the same situation, I have scoliosis so I can't do squats but have found that heavy dumbbell lunges have helped my vert a bit.

[Rookers]

Most of the advice regarding weightlifting is spot on, but a large and inescapable topic has been mostly ignored- body fat. I know the vast majority of people interested in the vertical jump conversation are people of average to shorter height and if you are in this category and have pudge on your body it is very unlikely that you're gonna be doing things like dunking a basketball or dominating the net. The first and foremost concern for anyone who isn't above average height and couldn't describe themselves as lean is to reduce their body fat, ideally, to at least 15%, the less the better obviously. Once you do that, or if you're naturally skinny, my best advice in addition to the weight lifting is implement the 3 moves that helped me the most: 1.) Tuck Jumps- Which is jumping as hard as you can from a standing position and bringing your knees as far up into your chest as you can and exploding into the same motion as soon as your feet hit the ground. I did it for 1 minute sets and it is *exhausting*. 3 to 4 sets two days a week was ideal for me. 2.) High height box jumps- Use either a plyo box or some surface that stretches your current upper limit of jumping to the point where you know you can reach it every time doing less than 10 reps but you can't do it quickly. I did 3 x 8 with plenty of rest in between sets and enough time in between each rep that both my feet came to the ground and a had a short pause and sure footing. Also take a short pause upon landing on the surface in your squatted position and then gently hop down keeping your knees bent. I did this one or occasionally two days a week and it is important to do this on days you have your least soreness from heavy lifts as this could lead to injury. 3.) If your goal with your vertical jump training is to dunk a basketball then you need to *jump* like you're going to dunk a basketball- at minimum a couple days a week work on your approach to the hoop, get your steps all felt out and wired into your nervous system and as soon as you can dunk something, dunk something! My progression was touching rim, dunking tennis balls, dunking volleyballs, women's basketballs, and then finally men's. I always did it after practice when I was nice and loose and the tall guys who could dunk were throwing down. Don't worry about looking silly because it's not the real thing, you're giving your brain and body imperative practice that will help you get there a lot quicker than lifting alone. I don't claim to be the best or most comprehensive expert on this subject but I'm a white kid standing just 6'0 who can throw down pretty hard from just one dribble and this is what worked to get me there. Hope this helps and don't forget that consistency and intensity are key. Good luck.