How does strong white boy increase vertical?

[TheGreatGringo]

Hello, I am a 17 year old basketball player with pretty good strength, but not that great leaping ability. I am 6'3 210lbs 6'3 wingspan (normal arms) and bench a lot of weight. My legs are also very strong, but my vertical is only 24 inches. I need advice, training and workout ideas to help INCREASE MY VERTICAL without losing strength!!
AYUDOME!

[Shermanatorx]

Hello, I am a 17 year old basketball player with pretty good strength, but not that great leaping ability. I am 6'3 210lbs 6'3 wingspan (normal arms) and bench a lot of weight. My legs are also very strong, but my vertical is only 24 inches. I need advice, training and workout ideas to help INCREASE MY VERTICAL without losing strength!!
AYUDOME!

Calf raises and squats improved my vert. You can also do jump squats and speed squats for more explosive exercises(i use them for shot put). I'm 6'2 224lbs, and I can easily touch my wrist to the rim.

[Farley1324]

Power Cleans will probably help you out...

[moneyrich]

power cleans and squats are amazing for increasing your verticals.

[TheGreatGringo]

I do squats and power cleans twice a week in basketball season and 3 times a week in offseason. They make me stronger, but vert. is still the same n has been since 8th grade.

[Shermanatorx]

I do squats and power cleans twice a week in basketball season and 3 times a week in offseason. They make me stronger, but vert. is still the same n has been since 8th grade.

Try calf raises, and jumping rope. Try explosive jump squats. Try ankle weights.

[justroberson]

I agree with the power cleans and squat, from personal experience. Some people say plyo like box jumps and stuff, but its never really done anything for me.

You also might want to check out "The Vertical Jump Bible," its supposed to be good but i don't know the details.

[njman]

give us some lifting #s. This question is rather common in the Sport Training Forum, If you can squat atleast 1.5x your bodyweight, you probably need to add polymetrics

[TheGreatGringo]

NUMBERS:
Height 6'3
Weight 207
Vert. 24"
Bench 235
Squat 335
Power Clean 225
Snatch 155
40 Time 5.1 s

[Farley1324]

I do squats and power cleans twice a week in basketball season and 3 times a week in offseason. They make me stronger, but vert. is still the same n has been since 8th grade.

How has your bodyweight changed during that time?

How about prorgression with the weights?

[lionsman81]

Leg Press and squats worked well for me. I went from a 23 inch vertical to as high as a 33 in about 6 months. Strengthening your legs is honestly more crucial than trying to do a bunch of explosive exercises.

[TheGreatGringo]

My bodyweight goes up about 8-9 pounds per year.

[NextLevel17]

Hello, I am a 17 year old basketball player with pretty good strength, but not that great leaping ability. I am 6'3 210lbs 6'3 wingspan (normal arms) and bench a lot of weight. My legs are also very strong, but my vertical is only 24 inches. I need advice, training and workout ideas to help INCREASE MY VERTICAL without losing strength!!
AYUDOME!

Just know that sitting back working on your calves is only gonna give you nice calves... You need to jump more... And work on your form... I suggest strengthening your core, jump squats and single leg deadlifts are good w light dumbells, but the biggest thing you can focus on is plyometrics: Box jumps, pogo's (quick jumps with your toes dorsi flex to work your achilles strength), ladders, lunge jumps, or any other plyo's you can think of...

*You wont lose any strength by doing these workouts. Just make sure you strengthen your core, it will help!

Trust me bro this is coming from a strong white boy who used to have no vert as a freshman in college, now I have a 32.5 as a senior (and Im still working at it!)

Good luck!

[binarybulker]

Do plyometrics.

[TheGreatGringo]

Just know that sitting back working on your calves is only gonna give you nice calves... You need to jump more... And work on your form... I suggest strengthening your core, jump squats and single leg deadlifts are good w light dumbells, but the biggest thing you can focus on is plyometrics: Box jumps, pogo's (quick jumps with your toes dorsi flex to work your achilles strength), ladders, lunge jumps, or any other plyo's you can think of...

*You wont lose any strength by doing these workouts. Just make sure you strengthen your core, it will help!

Trust me bro this is coming from a strong white boy who used to have no vert as a freshman in college, now I have a 32.5 as a senior (and Im still working at it!)

Good luck!

Jump squats...do i do them with my normal squat weight??

[Shermanatorx]

Jump squats...do i do them with my normal squat weight??

No, you won't be able to.

[TheGreatGringo]

No, you won't be able to.

what about explosive squats going into calf raises...i can do those with full weight, but dont know the benefits of them.

[patrick4588]

my vertical is 34" and i dont do anything except squats. the explosiveness coming up will help, try plyometrics.

[TheGreatGringo]

bumpity bump

[Kirra]

Power Cleans will probably help you out...

This. And power snatches.

[bhouston77386]

Do all out sprints (not on the basketball court, do them on your schools track).

Jumps squats.

You improve the height of your jump by jumping! Do 4 sets of 20 jumps touching either the rim or net or whatever jumping straight up.

[buildingbodies2]

yeap