What lifts to do?

[utupid96]

I need help improving my 40 yard dash time and vertical jump. As a short DB on the varsity team these are crucial for me to compete at a high level. Can anyone recommend some specific lifts to do to improve these? I squat already but are there any good variations, or anything else? Thanks for the help.

[liftnation1]

Box Squats, Deadlift Variations (Romanian Deadlifts, Trap Bar Deadlifts), Prowler Pushes, Sled Drags, Uphill Sprints, Bulgarian Split Squats.

are you a one foot jumper or two?

[utupid96]

Box Squats, Deadlift Variations (Romanian Deadlifts, Trap Bar Deadlifts), Prowler Pushes, Sled Drags, Uphill Sprints, Bulgarian Split Squats.

are you a one foot jumper or two?

Two foot jumper...isn't that the best? Jumping with one foot just seems awkward and not as powerful

[liftnation1]

I wouldn't say its the best but it is a much more powerful and easier jump. A lot can go wrong in a one foot jump. The greatest dunkers ever are two foot jumpers.

However you still should do the bulgarian split squat a lot, work on your single leg strength just as much if not more because it will increase your single leg strength which is probably weak.

[ironmaniac508]

If you have access to them...I highly suggest reverse hypers and glute ham raises, in addition to squat and dead variations.

On top of that correcting any postural imbalances and working on glute activation.

[utupid96]

If you have access to them...I highly suggest reverse hypers and glute ham raises, in addition to squat and dead variations.

I've got to be honest I have no clue what those are. Do you have a link or something I could use as a reference?

[DCSpartan]

I've got to be honest I have no clue what those are. Do you have a link or something I could use as a reference?

thats only going to be found in specialized gyms, Good exercises though.

Check out WS4SB on Joe Defranco's website or try this link - the creator is a former D1 player and frequent poster around here:
http://forum.bodybuilding.com/showth...hp?t=158412883

[EndLineTraining]

thats only going to be found in specialized gyms, Good exercises though.

Check out WS4SB on Joe Defranco's website or try this link - the creator is a former D1 player and frequent poster around here:
http://forum.bodybuilding.com/showth...hp?t=158412883

Easy set up for a reverse hyper and IMO a better variation is a manually resisted reverse hyper which can be done using a tall plyo box or table. Obviously these can be done and are more comfortably done on a rev hyper machine but like you said they aren't found in many gyms. Thanks for sharing the link.
Here is the box version of the rev hyper. This athlete has extremely strong hamstrings but most really struggle with minimal force being applied. I've barely used my fingers on some female athletes for this drill.
I don't know how to embed youtube videos so here is the box manually resisted rev hyper.
http://youtu.be/XIFzg9Blcrc
If someone knows how to embed videos I'd be much appreciative if they'd PM me the deets.
For a more comprehensive and better video demo check out James Smith's video explaining the value of the manually resisted reverse hyperextension for power/speed athletes. I had the pleasure of Interning for Juggernaut while James was still around and his knowledge on training athletes is as good as any.
http://youtu.be/gikFNVeOmXI

[DCSpartan]

If someone knows how to embed videos I'd be much appreciative if they'd PM me the deets.

Its just video instead of quote.

Here are your clips: