Any ideas on increasing my vertical jump for basketball?
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Thread: Vertical Jump for basketball
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02-06-2002, 04:15 PM #1Registered User
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Vertical Jump for basketball
Fight to the death,
Or dont fight at all.
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02-06-2002, 04:18 PM #2Registered User
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Plyometrics. I got a friend that is 15yrs old 5'7'' 150lbs and started doing plyo's during summer. Now he can dunk! Most amazing thing i've ever seen.
lifter
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02-06-2002, 04:19 PM #3Banned
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work more on your calves.... ... another thing to do... is using the Strength shoe.... i actually used it.. its very beneficial.
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02-06-2002, 04:31 PM #4Registered User
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I don't know what plyometrics or the strength shoe are, but a definite "bump" on the calves. I've made noticeable improvements in my jumping ability after just one or two workouts for my calves. Same thing with ascending stairs with my bookbag on. I can let my calves do more of the work without a problem.
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02-06-2002, 05:34 PM #5Registered User
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I know most of the people who have read this thread know what I am about to say, but in case it is not blatantly obvious enough, squat.
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02-06-2002, 06:13 PM #6Registered User
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I am over 6 foot now but I could jam at 5-9, I did calf raises but what I think helped me the most was working on my form. Jumping off one foot and swinging arms and right leg efficiently really really help your vertical. Also, just getting out there and jumping for the backboard over and over will give you a burn you wont believe.
And ofcource work those lovely calves my friend!
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02-06-2002, 06:22 PM #7Registered User
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Although squats definitely help in jumping, I'd say calves are much more important for a basketball game situation. The whole calf range of motion is gone through when jumping, however, only a small part of the quads' total range of motion is used. Especially when one is running down the floor and jumps for a shot. To really use the quads, one must squat all the way down and perform the jump from there. One can also move his calves faster than quads in a jump, which makes them give you the lift, with the quads are there for support.Originally posted by keith
I know most of the people who have read this thread know what I am about to say, but in case it is not blatantly obvious enough, squat.
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07-22-2009, 01:15 PM #8Registered User
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deff agree with that dude... when it comes to vertical leap dont be fooled by all the bogus products out there that claim they can make you fly... i started dunking as a freshman in HS, i was about 5'11 or 6'... all i did were calve raises and body weight squats... Do not use ankle weights or weight vests, they ruin your knees !Originally Posted by Cusesharpe
good luck !- Max G
aka Air Wonder Bread
"Look me in the eye. It's ok if you're scared. So am I. But we're scared for different reasons. I'm scared of what I won't become, and you're scared of what I could become. Look at me. I won't let myself end where I started. I won't let myself finish where I began. Look me in the eyes. I have something more important more courage. I have patience. I will become what I know I am." - MJ
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07-22-2009, 01:22 PM #9Registered User
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this ^.. works wonders for me. i am 6'0 and can dunk most of the timeOriginally Posted by Powerlifter16
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07-22-2009, 01:22 PM #10beastin'
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good 7 year bump
"I am fueled by all forms of failure. I paid the price so I'll take whats mine!"
"Obbession is a word the lazy use to describe the dedicated"
"The only easy day was yesterday"
My Log: http://forum.bodybuilding.com/showthread.php?p=359214151#post359214151
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07-22-2009, 02:37 PM #11Gonna Get Blench Cuzzie
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LOL talk bout necroOriginally Posted by kaoslegend
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07-22-2009, 02:39 PM #12Sprint swimmer
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make ur leg work outs explosive. like dont work them out untill failure. i used this way of training for swimming, for starts, and faster kick, push off the wall etc.. i stop durin the set if the way i push/pull gets slower. when i tapered, i was able to touch the realm.
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08-06-2009, 04:57 PM #13Registered User
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Vertical Jump Bible Ebook
msuathletics.ru/books/bible/vert_jump_bible.pdf
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08-10-2009, 01:43 PM #14Xplosive Jumper
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THank You!Originally Posted by diablo2032
JMY
Train Vertically!
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09-29-2009, 07:59 AM #15Registered User
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Awesome thanks!!!Originally Posted by diablo2032
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09-29-2009, 08:45 AM #16Registered User
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vertical
Best thing i have found is a doing some jump squates..make sure you squat down and explode up..you can do them with weight...or i prefer to do them on to a box..Bulid a box up you cna start alittle below your waist...squat down and them explode up on to the box and then squat back off the box---6-10...this will get those calfs pumping
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07-12-2014, 07:37 PM #17
I was wondering if it's possible that I do a vertical jump program for 4 months and then complete it. If I don't keep doing training, after 6 months is it possible that my vertical will decrease?
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07-12-2014, 07:57 PM #18Registered User
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hey, i am sorry but what kind of plyometrics did he exactly do !? please tell me the exact exercises with sets and reps everything please.. i am begging you. :$ i am 5'10 and i am 16 years old, i can barely touch the rim :S i really want to dunk please replyOriginally Posted by Powerlifter16
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07-12-2014, 10:12 PM #19Registered User
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Bro, box jumps and box jump variations, squats, and olympic lift variations will help increase your vertical jump. Box jumps will improve your raw jumping ability, squats will increase the power you can push off the ground with and olympic lifts will teach your body to fire its fast twitch muscle fibets explosively like in a jump.Originally Posted by muhammedjackson
Lifts @ 999lbs
Squat 1300lbs/590kg
Bench Press 700lbs/317.5kg
Deadlift 1000lbs/453.5kg
Clean&Jerk 600lbs/272kg
Snatch 500lbs/227kg
Lifts all Raw (no suits or wraps)
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11-15-2014, 07:45 PM #20Registered User
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Depthjumps
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02-03-2015, 09:02 PM #21Registered User
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I used to use JumpSouls. Have no idea if they still exist but they worked pretty well for me. Other than that, you should be living at the squat machine.
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11-30-2015, 05:52 PM #22Registered User
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Hey guys,
Very popular topic here. A little background about me, I played division 1 basketball (graduated in 2010) and went on to play professionally for 2 years and am a current basketball skill trainer and help players with strength and conditioning as well.
As for the best workout for increasing vertical, NOTHING beats a fair mix of explosive Lower Body Movements combined with Explosive Plyo Work.
Growing up I tried Air Alert, Jump Soles etc. These may have helped me gain an inch or so, but a lot of these workouts are unrealistic and can easily lead to injury (I remember Air Alert workouts requiring me to jump as high as I can in place for 100+ reps, Not ideal for fast twitch explosiveness).
The best results I ever gained was when using a mix of lower body strength movements (Such as squats, deadlifts, Cleans, one leg squats etc) with Plyos (Box Jumps, Star drill, 1,2,3 Jump Drill etc)
The breakdown of how much the lifts would be emphasized over the plyos is dependent on what type of jumper you are (dominant 1 foot jumper as opposed to a more dominant 2 foot jumper)
I implemented a program like this the year before my senior season and gained a legitimate 8 inches on my vertical. The beauty is, it is significantly less pounding on your joints and you are not working your muscles to complete exhaustion as you are really emphasizing explosiveness.
I have developed programs like these online for many of my athletes and it leads to great results.
Hope this helps and good luck. Feel free to reach out to me with any questions.Corey Hassan
Basketball Skill Trainer/Shooting Coach & Online Personal Trainer
www.CoreyHassanBasketball.com
"Online custom built basketball workouts for athletes looking to learn from someone who has played at the highest level"
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