I want to increase my vertical jump and standing long jump. Is there anyone out their who can tell me what exercises I should do to increase it? I do squats, C&J, and the snatch. Is that enough?
11-11-2007, 08:57 PM #1
11-12-2007, 07:33 AM #2
- Join Date: Nov 2007
- Location: City Of Satan, u know where, Estonia
- Age: 28
- Posts: 3,078
- Rep Power: 528
11-12-2007, 02:23 PM #3
11-12-2007, 02:27 PM #4
- Join Date: Aug 2006
- Location: Chicago, Illinois, United States
- Age: 29
- Posts: 6,585
- Rep Power: 11313
Vertical jump? Olympic lifting and plyometrics are your best bet.
I broke my high schools broad jump record (10ft 5.5") - could never break 10.5 feet.
My vert was 34" at the time. Do a ton of squats and search on the net for plyo exercises. Some people are big advocates of 20 rep squat sets for jumpers...I never bought in to it but some people are big fans.
Don't do too much work because you don't want to overwork your knees.Ron Paul 2012
11-12-2007, 04:51 PM #5
squats and hyperextensions are the backbone of high vertical jumps, after genetics. If you want to jump high you need to do various types of exercises that focus on the glutes, because believe it or not it accounts for about 40% of the force. which is alot. as far as quads, the outer quad accounts for the most force, as it does in running. the lower back effects the glutes in a big way so that is also why it is imporatant. there are alot of fancy machines out there too, but you will not find them unless you go somwhere that trains for atletic perforamnce.
11-12-2007, 07:52 PM #6
May I suggest pistol squats. I just started learning them and they are incredibly hard, and from what I've read they are great for increasing explosiveness and jumping ability.My Journal: http://forum.bodybuilding.com/showthread.php?t=106396661
1/1/08 5'11" 211lbs Body Fat Percentage Around 21%
6/23/08 185lbs 14% Bodyfat
Weighted Pull Up: 40x3
Clean and Jerk: 170x1
One Arm DB Snatch: 85x4
BJJ Blue Belt