Gaining Vertical Jump

[dwon21]

Hi, I'm a 17 year old, 6'0 guy and I'm looking for ways to improve my vertical jump for basketball. The goal i'm aspiring to is dunking a basketball. I weigh anywhere from 165-170 pounds. I recently began to work out using weights at the gym and I have some questions about jumping.

I can get my fingers around a inch or two above the rim. My questions are:
1) When should I do plyometrics? Should I do them on my "rest days" between my workouts, or should I do them during one of my bi/chest days.

2) What type of plyometrics are optimal in increasing vert?

3) How many more inches do I need to dunk?

4) How many times a week should I do plyos?

Thank you! Will appreciate all helpful input.

[madeira17]

Hi, I'm a 17 year old, 6'0 guy and I'm looking for ways to improve my vertical jump for basketball. The goal i'm aspiring to is dunking a basketball. I weigh anywhere from 165-170 pounds. I recently began to work out using weights at the gym and I have some questions about jumping.

I can get my fingers around a inch or two above the rim. My questions are:
1) When should I do plyometrics? Should I do them on my "rest days" between my workouts, or should I do them during one of my bi/chest days.

2) What type of plyometrics are optimal in increasing vert?

3) How many more inches do I need to dunk?

4) How many times a week should I do plyos?

Thank you! Will appreciate all helpful input.

Do You Currently squat Below Parallel? If The Answer Is Yes, How Much With proper Form? My advice Is predicated On Your Answer.

[hossjob]

SQUAT!
SQUAT with good form!
SQUAT LOW!
SQUAT HEAVY!

You need to periodize your training as well. If your goal is to increase vertical jump for performance you should base your training around your competitive basketball season, which I'm assuming starts in November. AFter your season is over you should take 2-4 weeks of active rest then get into some balance and endurance training then shift to strength training then max strength/power training then focus on power/sports specific training. This will allow you to build strength and then use a transition period to turn that strength into power and that power into functional (Jumping) power.

Plyos can be done on and off all year long. In a strength focus phase do them the day before or 2 days after you train legs or even in your leg workout.

In the power/function stages of training do them either first or in a superset with a squat movement.

[MaksPtheTruth]

Hey bro check my workout video on it and apply these exercises.



The Workout

Plyometrics

Vertical Jump 4 sets of 6 reps
Short Distance Sprints 4 sets
Practice Jumping 4 sets of 6 reps
Depth Jumps 4 sets of 6 reps

Strength Training

Jump Squats With A Barbell 3 sets of 10 reps
Barbell Half Squats 4 sets of 6 reps
Reverse barbell Lunges 4 sets of 6 reps
One Leg Calf Raises 4 sets of 16 reps

Rest for 3 full days.

Get at least 8 hours of sleep

Retest your vertical jump.