Tips for improving vertical leap

[jerminebatan]

Im a basketball player and right now I stand about 5'7". I'm looking for workouts and exercises that will improve my hops and my standing vertical. Any suggestions?

[KrisKros]

Back in the day I bought this, "JUMP HIGHER IN 12 WEEKS!" program off of a basketball magazine.

1st week was like this:
Exercise 1: Jump as hard as you can 50x at 100%. rest 2mins. repeat
Exercise 2: Single Calf Raies 50x, rest, repeat
etc etc.

Week 10 looked like this:
Exercise 1: Jump as hard as you can 200x at 100%, rest 5mins, repeat,rest 5mins, repeat

After week 2 I quit haha. It asked u to do it 5x a week..screw that.

On a serious note, I had a friend in HS about your height and he was able to dunk with 1 hand. He bought a pair of those shoes that has weights and did that program.
He also did heavy squats, he shocked the muscles into growing.
Heavy calf raises too.
And he did those power jumps like the one i showed u above.
His vertical leap was nuts, he was one of the shortest on the basketball team..and one of 2 on the team who could dunk.

[daveshit]

Im a basketball player and right now I stand about 5'7". I'm looking for workouts and exercises that will improve my hops and my standing vertical. Any suggestions?

Just pick good strength traning program, build your squat and deadlift up and do plyometric traning with that.

[brawler-1]

Im a basketball player and right now I stand about 5'7". I'm looking for workouts and exercises that will improve my hops and my standing vertical. Any suggestions?

Power clean

[_Coach_]

Cleans, Squats, Plyos

[S1XM4N]

BBall was my life in school. Here is what I did to gain over 15 inches in my vertical jump as well as improve quickness/speed. I bought strength shoes (Jumpsoles as I couldn't afford the real brand) and did their workout for 8 weeks. After that was over I started to do a jump rope routine followed by jump squats (JS) and a lot of running.

Jump Rope Routine
There are 11 total jumping motions. Each motion should be performed for 60secs. After the 60Secs are up you rest for 30secs then continue to the next jumping motion. You do doubles to exhostion.

1.) Both Feet

2.) Right Leg

3.) Left Leg

4.) Scissors

5.) Lunges

6.) Frogs (Squated down low just like a frog and keeping it low)

7.) Front to Back

8.) Ski (Side to Side)

9.) Double Right/Left

10.) Boxes (Front, Right, Back, Left, Repeat)

11.) Doubles

I took an EZ bar with 10lbs weights on each side clamped. Wrapped a towel around it and started out doing 100 consecutive (JS) from parallel. Not sure if people would recommend this still as it has to be done right or you can hurt your back but it worked wonders for me. After I got done with the JS I would shoot free throws as this is a great way to simulate fatigue from a game for free throws.

[TwiceTheSpeed]

Cleans
Squats
Dead-Lifts

Plyo Jumps

Target hip flexors...calves, and feet at least 4 times a week.

[daveshit]

Cleans
Squats
Dead-Lifts

Plyo Jumps

Target hip flexors...calves, and feet at least 4 times a week.

Can you tell a little bit more about targeting feet at least 4 times a week?

Don't understand this.

[TwiceTheSpeed]

Can you tell a little bit more about targeting feet at least 4 times a week?

Don't understand this.

Doing plantar and ankle exercises account for some of your jumping ability and many over look this. Think about it as physical therapy type ankle exercises. When you go to physical therapy you are getting strength back in your ankle correct? So, why not add strength to your ankles when healthy.

Hip flexors can be trained various ways. PM me for some exercises.

[Bricks Johnson]

BBall was my life in school. Here is what I did to gain over 15 inches in my vertical jump as well as improve quickness/speed. I bought strength shoes (Jumpsoles as I couldn't afford the real brand) and did their workout for 8 weeks. After that was over I started to do a jump rope routine followed by jump squats (JS) and a lot of running.

Jump Rope Routine
There are 11 total jumping motions. Each motion should be performed for 60secs. After the 60Secs are up you rest for 30secs then continue to the next jumping motion. You do doubles to exhostion.

1.) Both Feet

2.) Right Leg

3.) Left Leg

4.) Scissors

5.) Lunges

6.) Frogs (Squated down low just like a frog and keeping it low)

7.) Front to Back

8.) Ski (Side to Side)

9.) Double Right/Left

10.) Boxes (Front, Right, Back, Left, Repeat)

11.) Doubles

I took an EZ bar with 10lbs weights on each side clamped. Wrapped a towel around it and started out doing 100 consecutive (JS) from parallel. Not sure if people would recommend this still as it has to be done right or you can hurt your back but it worked wonders for me. After I got done with the JS I would shoot free throws as this is a great way to simulate fatigue from a game for free throws.

I played ball in high school. Tulane did a study that showed doing the same routine as the strength shoes in normal shoes yielded the same results. The strength shoe group suffered more injuries. So those shoes are basically just a marketing ploy, it's the exercises themselves that increase your vert. I added like 8 inches in 8 weeks without the shoes (26 to 34), which was probably my peak no matter what I did. I also bought the jumpsoles. The one thing I did use was those propioceptors, because that one white running back said he used them. LOL

[jgood]

Don't ever use jumpsoles lol. The goal is to build the calves and such but you are much better off doing them with normal shoes.

Basically you have to get more explosive. You will see arguments on powercleans and olympic lifts, box jumps, plyos. All these things can help you achieve your goal .... remember you need to get stronger still though with lifts like squat and deadlift.

[xchampx]

core strength

[TRUEmass88]

work on your calf training. strong calves = higher leap.

[RenegadeZero]

work on your calf training. strong calves = higher leap.

No.

[daveshit]

It's really anoyying when everyone has sth to write down as an aswer even if it has been answered before. And then on top of it they type some ****y answer that doesn't help. I hate those guys.

If you don't know how to help then don't post.

[S1XM4N]

I played ball in high school. Tulane did a study that showed doing the same routine as the strength shoes in normal shoes yielded the same results. The strength shoe group suffered more injuries. So those shoes are basically just a marketing ploy, it's the exercises themselves that increase your vert. I added like 8 inches in 8 weeks without the shoes (26 to 34), which was probably my peak no matter what I did. I also bought the jumpsoles. The one thing I did use was those propioceptors, because that one white running back said he used them. LOL

Yeah I can understand that just never did the same routine without them. All I know is that everything that I did worked extremely well for me. I went from a 18 inch vertical in Jr High to over a 36 inch vertical by the end of my sophmore year. To me jump squats is really what helped along with playing and jumping for countless hours. I did a lot of rim jumps, bleachers, etc but I also played a lot of bball. I was also a high jumper for the track team. There really is no magic formula other than the jumping motions. Plyo, jump sqauts, box jumps, rim jumps, etc... I never did heavy sqauts, power cleans, or anything like that to get where I was. Just a lot of time in the gym and no short cuts. Even when I did the JumpSoles and did their routine I knew it was only going to get me so far and that "16 inches in 6 weeks" wasn't even possible. So no matter how you look at it, really it just takes a lot of time and a lot of hard work using jumping motions, some weighted and some not.

For all of you bballers though let me give you a piece of advice. It's much more impressive to be 5'11 and shoot 75% from the 3 point line uncontested than it is to dunk a basketball. Your much better off putting a lot more focus into your shooting and fundamentals than you ever will be on getting hops. Thats a promise! Good luck to all though!