To increase vertical

[IwantTMacsbody]

Other than calf rasises, what other exercise can I do to increase my vertical leap (greatly).

[Dieseldave45]

http://www.bodybuilding.com/fun/henkin14.htm

[steve39]

Squats are so much more important for your vertical jump, not calf raises. Calves are a part but most of the force you exert is through your quads. Do lots of squats and weighted squat jumps. It works for me. I can dunk @ 5'11

[Zac Robinson]

Here is a thread from not long ago, kind of long, but has some good information...

http://forum.bodybuilding.com/showthread.php?t=834362

[Vicom]

Full squats also work your quads nicely as well as your posterior chain. Also include deadlifts. Don't forget to work your glutes and hamstrings. I recommend glute-ham raises for hamstrings.

[RavensFan2k3]

My favorite is proper box squats...

[watchandsee23]

If you play basketball are you a one or two foot jumper?

[frankieh456]

deadlifts are more important than squats for vertical but squats are very close second. It might also help you to do some explosive moves like a clean or I also like db snatches. Plyometrics would be helpful after you get a good strength base with your squats and deadlifts.

[watchandsee23]

Low intensity plyos are ok even if you don't have a good strength base....

most likely if you're a two foot jumper you would benefit from DE exercises like dynamic box squats, pause jump squat regular jump squats.

[dtraynor]

Squats are so much more important for your vertical jump, not calf raises. Calves are a part but most of the force you exert is through your quads. Do lots of squats and weighted squat jumps. It works for me. I can dunk @ 5'11

squats do work great, but the Gastrocnemius is actually the primary knee flexor, so working calves is is, IMO, equally important.

[watchandsee23]

squats do work great, but the Gastrocnemius is actually the primary knee flexor, so working calves is is, IMO, equally important.

REad the part i posted dang. GAh.

[IraHays]

deadlift, deadlift heavy.

[Zac Robinson]

squats do work great, but the Gastrocnemius is actually the primary knee flexor, so working calves is is, IMO, equally important.

Can you explain why knee flexion is important for increasing vertical. Toward the completion of the eccentric phase does knee flexion come into play and essentially 'jump start' the amortization phase by increasing stretch reflex? The vertical jumps seems to be all about extension (of course unless the stretch shortening cycle is being used to increase height) Also, I didn't realize that the gastroc was more involved than the biceps femoris when it comes to knee flexion? I'm not arguing (hope it didn't come off that way), I'm just curious. Thanks

[runjumpthrow]

squats do work great, but the Gastrocnemius is actually the primary knee flexor, so working calves is is, IMO, equally important.

I can't believe you are CSCS. The only people who should be doing direct calf work are bodybuilders.

[dtraynor]

Can you explain why knee flexion is important for increasing vertical. Toward the completion of the eccentric phase does knee flexion come into play and essentially 'jump start' the amortization phase by increasing stretch reflex? The vertical jumps seems to be all about extension (of course unless the stretch shortening cycle is being used to increase height) Also, I didn't realize that the gastroc was more involved than the biceps femoris when it comes to knee flexion? I'm not arguing (hope it didn't come off that way), I'm just curious. Thanks

You are absolutely right...I shouldnt have said "primary," I should have said faster knee flexor because of the insertion point. I didnt not make myself clear enough because i was reffering directly to plyometrics (stretch shortening cycle). I also did not clarify that training the calf was important because of plantar flexion, which would then relate to vertical jump. thanks for grabbing that.

[dtraynor]

I can't believe you are CSCS. The only people who should be doing direct calf work are bodybuilders.

I never said it should be direct. I never said that they should be trained directly, I simply stated that they were as equally important.

[dtraynor]

Can you explain why knee flexion is important for increasing vertical. Toward the completion of the eccentric phase does knee flexion come into play and essentially 'jump start' the amortization phase by increasing stretch reflex? The vertical jumps seems to be all about extension (of course unless the stretch shortening cycle is being used to increase height) Also, I didn't realize that the gastroc was more involved than the biceps femoris when it comes to knee flexion? I'm not arguing (hope it didn't come off that way), I'm just curious. Thanks

The biceps femoris also is not considered the biggest contributor because it is more involved in hip extension.

[Zac Robinson]

You are absolutely right...I shouldnt have said "primary," I should have said faster knee flexor because of the insertion point. I didnt not make myself clear enough because i was reffering directly to plyometrics (stretch shortening cycle). I also did not clarify that training the calf was important because of plantar flexion, which would then relate to vertical jump. thanks for grabbing that.

Aha, plantar flexion, that makes perfect sense. I just couldnt wrap my head around knee flexion for vertical....thanks for clearing it up

[steve39]

squats do work great, but the Gastrocnemius is actually the primary knee flexor, so working calves is is, IMO, equally important.

wow.

[NorthBay]

no hes right about the calf raises the plantar flexion wich is huge for jumping is worked in those same with toe crunches as told by joe defranco

[dtraynor]

wow.

wow what?