My Vertical Jump Workout

[PrakuL]

Age: 15 years.
Height: 182 cms.
Weight: 56 kgs (123 pounds)

Weekly Workout:
Monday
5-10 mins jog (warm-up)
Jumping jacks - 100 to 300 times (warm-up)
Light stretching (warm-up)
Deep Knee Bends (10x1)
Toe Raises (10x1)
Deep Knee Bend Jump (10x1)
Hopping on each leg (10x1)
Crunches (40x2 20x1)
Push-up (8x5)
Vertical Jump with a short run-up (10x1)

Tuesday
Jumping jacks - 100 to 300 times
Light stretching
Crunches (40x2 20x1)
Push-up (8x5)
Vertical Jump with a short run-up (10x1)

Wednesday
5-10 mins jog (warm-up)
Jumping jacks - 100 to 300 times (warm-up)
Light stretching (warm-up)
Deep Knee Bends (11x1)
Toe Raises (11x1)
Deep Knee Bend Jump (11x1)
Hopping on each leg (11x1)
Crunches (40x2 20x1)
Push-up (8x5)
Vertical Jump with a short run-up (11x1)

Thursday
Jumping jacks - 100 to 300 times
Light stretching
Crunches (40x2 20x1)
Push-up (8x5)
Vertical Jump with a short run-up (11x1)

Friday
5-10 mins jog (warm-up)
Jumping jacks - 100 to 300 times (warm-up)
Light stretching (warm-up)
Deep Knee Bends (12x1)
Toe Raises (12x1)
Deep Knee Bend Jump (12x1)
Hopping on each leg (12x1)
Crunches (40x2 20x1)
Push-up (8x5)
Vertical Jump with a short run-up (12x1)

Saturday
Jumping jacks - 100 to 300 times
Light stretching
Crunches (40x2 20x1)
Push-up (8x5)
Vertical Jump with a short run-up (12x1)

Sunday
5-10 mins jog (warm-up)
Jumping jacks - 100 to 300 times (warm-up)
Light stretching (warm-up)
Deep Knee Bends (13x1)
Toe Raises (13x1)
Deep Knee Bend Jump (13x1)
Hopping on each leg (13x1)
Crunches (40x2 20x1)
Push-up (8x5)
Vertical Jump with a short run-up (13x1)

The idea behind this is to increase vertical jump and since these aren't really heavy exercises, no rest day. Once every 2 days the following exercises will be increased by 1 time: Deep Knee Bends, Toe Raises, Deep Knee Bend Jump, Hopping on each leg, Vertical jump with a short run-up. Since I'm just 15 I don't do lifting. So this is my current work out. Will it increase my vertical jump? (basically for sports such as basketball)

[PrakuL]

If you are unaware of these exercises here's the description.

Deep Knee Bends : Slowly bend at the knees keeping your back straight. Crouch down as low as possible arms on your waist and slowly rise back up.

Toe Raises : Do the toe raises by raising up and down on the tips of the toes. Arms at your waist again, do this slowly but steadily.

Deep Knee Bend Jump : Crouch down to do the Deep Knee Bend Jump, arms out. Do this quickly, by almost touching your bottom to the ground, then explode upwards as high as you can. As you come down, do not land, but immediately launch back up again.

Hopping on each leg : Hop on each leg by standing on one foot, and hopping up and down on it. Change to the other foot, and do the same thing.

[finfan]

...........Vertical Jump Bible... that is all.

[ShopBoi]

ehh some good plyos along with explosive exercises would benefit you more than all that

[AgreeWitMe]

has anybody used air alert?

[sillz100]

has anybody used air alert?

Its not a good idea for most people.



And to the original poster you are WAY WAY WAY off-course on your idea on vertical jump training. Get vertical jump bible from higher-faster-sports.com.

[roid_monkey]

your program sucks. VJB

[the_pharmacist]

well has it improved ur vert yet?

[PrakuL]

Yeah a bit. Before, I could touch the last row of the basketball net and now I can hold the ring.

[sillz100]

Yeah a bit. Before, I could touch the last row of the basketball net and now I can hold the ring.

Your 15 your vert would improve the same just playing basketball.

[FilledWithChill]

maksp the truth. webs(DOT)com/ (have the spaces together and replace the DOT with an actual .)

Check out my friends program, it really works and has helped me dunk hella high

[dbk1]

leave this thread.

go to www.higher-faster-sports.com

read everything

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