Official vertical/jumping/dunking thread POST ALL VERT QUESTIONS HERE

[huho426]

-I have a 7ft 3 standing reach.
-I can get half my hand above rim while jumping off one foot but can barely touch it while jumping off two .
-Im 120pounds and I can squat 220pounds on half squats and around 180 on deep squats .
-Keep in mind im only 14 yrs old and a freshmen. 3months ago i was barely touching rim
Now im trying to gain 6inches mininum on my vert in 1 year to start dunking but i would like to gain 10-12. Is it possible?

[aryutry112]

Depends. People have said my friend has long arms when he is 6'2 barefoot with a max 7'11 reach... which is like about as average as it gets and shorter than almost any NBA player his height (for example Deron Williams, Luther Head, and Monte Ellis are all 6'2 and have reaches of 8'2 or higher). You could have a long wingspan, but that's not going to matter much when it comes to dunking except that if you could dunk maybe you could dunk from a little further out. My friend has a 6'2 wingspan BTW so it's not like he has long arms or a high reach. Then there are those guys who really do have long arms/high reach or both.

[clayton1247]

I'm 5'11 160 and can squat 315 all the way down not half way but all the way, I train for explosiveness heavy weight low reps. I can box jump pretty high and I'm fast but I cannot run and jump to save my life. I'm sure my legs are strong enough to push up 160 off the ground I can barely dunk 9'6 foot with one hand. My running jump is absolutely horrible someone help? Is it technique

[MarvAlbert]

thread still active?

[ddlingo]

Can anyone recommend a good Vertimax workout program? We have the use of a Vertimax V8 and the use of a Vertimax V4. I would like a good challenging program for our players. We have used the workouts that come with the Vertimax and also the Stronger Team Vertimax training program, but they both have not provided any significant results even over a significant period of time. They have seen results but on average about 2-3 inches over 6 months. Not sure if we need a more challenging program or if we need to focus on using more plyometrics instead. As of now, we would like to get some better Vertimax programs in place if something is available.

[veldhuise123]

Dude... Use weights. I think bodyweight workouts are ****. You need to increase force qualities.. Heavy lifting is the best way.
Get to a gym or get weights..
Gains in vertical jump can be found in the squat rack.
If you simply get stronger, you will jump higher.
If you don't get stronger, you limit your potential forever.

True, sprinters are known for increadible strength to weight ratios in squat and DL

[burhanm]

im a 235 lb 6'2 male with a 18 inch vertical. Assuming i get my weight down to around 180 would it be plausible that i could start dunking?

[Ownster8932]

im a 235 lb 6'2 male with a 18 inch vertical. Assuming i get my weight down to around 180 would it be plausible that i could start dunking?

What's your standing reach? How old are you (are you actually 18)? What's your body comp look like? 235 and muscle or 235 and fat are pretty different. Assuming fat, then yeah, dropping to 180 would likely make a difference. You don't want to lose weight too quickly, though, as you want to be building some/at least maintaining strength. Being young, assuming 18, is also in your favor.

[tuura007]

The one aspect most explosive training neglects: Training to Decrease Muscle Slack.

https://instagram.com/p/BWYYHRgjO4l/

[vad44516]

Yeah man, I too will buy his program for vertical leap

[Mariaschlienger]

What is an excersize that will strengthen my body for corkscrew kicks?

[BoB0Tiller]

What is an excersize that will strengthen my body for corkscrew kicks?

you need to increase your power through your legs to be able to get the vertical, but also commit and create the rotation in your torso. Lots of box jumps, as well as standing 180's and even 360's. Then go to a foam pit or get a nice soft mat and just practice....watch the landing on a single leg (those poor acl's)

[creedyfbaby]

Anyone tried this program?

twicethespeed.com/product-detail.php?id=9

They have a sale on goes down to $49 and I was thinking about picking it up.

Seems about as legit as any one of these training systems. "Grow Taller Overnight" made me question this guys product though.

Is a 35” vertical good for a 13 year old?

[Ownster8932]

Is a 35” vertical good for a 13 year old?

Lmao.... 35" is a fantastic vertical for any-year old.

http://theexercisers.com/how-to-incr...vertical-jump/

[strong345]

So i wanna be able to dunk a basketball. I wanna workout basketball everyday, do plyometrics ( i heard 1-2 times a week is more than enough) and incorporate some kind of weightlifting for being bulletproof.

Now my question is about overtraining as where i have read and heard and i think i might have experienced that there will be a decrease in my abilities due to overtraining.

What are peoples input in this? I do not want to get injured. What are your best tips for achieving dunks for short or long term?

And is it so that if i do plyometrics i have heard that i should do 72 hours rest? Does this mean i can not even play basketball even?

[shnji]

Couldn't have said it better myself. Definitely interested in seeing how you go.

ya i agree how hi can he jump

[thejiang]

/XA0wz6AxfmY (youtube.com link)

I started doing these twice a week but felt like my body could sustain more since these aren't super intensive.

I went from twice a week to 7 days a week after a month to see if my body could handle it more.

Now I'm going to 4 days a week resting every other day. (Cause I can start to feel it in my knees from 7 days a week)

I wanted to ask if there's another workout I could do on my rest days to help increase my vertical jump.

[MohammadG3]

Are plyometrics better before weightlifting? Or before, or in between?
I’ve been working out for a while to increase my vertical jump, I do legs,pull,push twice a week.
Before I added plyometrics, I used to do leg press and step ups instead.
My leg workout is:
Squats 5 sets 12/10/8/6/4 and I increase weight each time.
Standing hamstring curls 4x10
Depth jumps 3x10
Box jumps 4x10
Lunges 4x8
Standing calf raises 4x10
Seated calf raises 4x20

Should I change my workout? And what should I change?

[seanyt2121]

Howdy,

Gotten back into training the vert but it's been a while. Haven't trained in over 10 years so I'm hoping to see some quick gains as you do when you reset for a while.

I'm started doing Hex Bar Deadlift, 8rep*5. Explosively as possible and calf raises. That would be on one day.

2 days later I'm doing 7reps*5 medicine ball Jumps and then following up with some box jumps.

In time I will combine the weights and plyos in the same routine for optimal benefits.

Obviously I'm working some abs etc etc

Any input for the combination I'm doing? As I've just gotten back into it, should I wait before I do depth jumps?

FYI I'm a 2 foot jumper and can get an inch or so above the rim so I'm planning on getting my hand over the rim (6") in the next 3 months. But you never know, I might get only a couple of inches or 10". So please feel free to add.

Muchos appreciated

FYI, I am 30 not in my forties as per status

[fionakeaton]

No, not worth

[tuura007]

Experiment I did on vertical jump training for 10 days.

Been training muscle, strength, and explosive ability for the last nine years (along with strength coaching D3, D2, and D1 basketball athletes).

Learned a lot along the way.

Let me know if this helps anyone: http://jaketuura.com/3-things-i-lear...mp-in-10-days/

Cheers!

[tuura007]

Howdy,

Gotten back into training the vert but it's been a while. Haven't trained in over 10 years so I'm hoping to see some quick gains as you do when you reset for a while.

I'm started doing Hex Bar Deadlift, 8rep*5. Explosively as possible and calf raises. That would be on one day.

2 days later I'm doing 7reps*5 medicine ball Jumps and then following up with some box jumps.

In time I will combine the weights and plyos in the same routine for optimal benefits.

Obviously I'm working some abs etc etc

Any input for the combination I'm doing? As I've just gotten back into it, should I wait before I do depth jumps?

FYI I'm a 2 foot jumper and can get an inch or so above the rim so I'm planning on getting my hand over the rim (6") in the next 3 months. But you never know, I might get only a couple of inches or 10". So please feel free to add.

Muchos appreciated

FYI, I am 30 not in my forties as per status

This would depend on your strength numbers. How much are you squatting/trap bar deadlifting? If you don't have the strength down, reaching your potential for power will be difficult.

When I train college bballers for vertical jump development, I use French Contrast, pairing all the below exercises:

1) Heavy Back Squat x 1-3 reps
2) Drop Jump (12-24 inch box) x 4 reps
3) DB Jump (Pause at bottom) x 4 reps
4) Band Assisted Jump (Pause at bottom) x 4 reps

This develops all aspects of vertical jump power (Power = Force x Velocity).

My go-to whenever I'm looking to increase vertical jump. Here's a vid demo: https://www.youtube.com/watch?v=YeMTdyLs6e4&

Let me know if this helps. Cheers!

[tuura007]

Are plyometrics better before weightlifting? Or before, or in between?
I’ve been working out for a while to increase my vertical jump, I do legs,pull,push twice a week.
Before I added plyometrics, I used to do leg press and step ups instead.
My leg workout is:
Squats 5 sets 12/10/8/6/4 and I increase weight each time.
Standing hamstring curls 4x10
Depth jumps 3x10
Box jumps 4x10
Lunges 4x8
Standing calf raises 4x10
Seated calf raises 4x20

Should I change my workout? And what should I change?

Changes I’d make (as a Divusion 1 Strength coach).. do your jumping exercises earlier in the workout when you’re fresh. Don’t do so many reps on them (5 at most).

You could also pair them with your heavy squats.

Hamstring curls and calf raises won’t do much for your jump - they requir a lot of force which is trained best with jumps and sprints.

Otherwise, the best way to increase vert: Get stronger and jump more (both are done in rep ranges under 5 at near-max effort.

I posted some more advice on my vert gains here: http://jaketuura.com/3-things-i-lear...mp-in-10-days/

[uioui]

So, I'm okay strong I guess (143kg squats) and I'm still gaining strength on a cut.

But I was just sorta curious of how much vertical to expect going down from my weight of 203lbs to around 180-175 (already dropped from 220).

I'm kind of certain I'll at least maintain my lift numbers, but should I expect a couple of inches of vertical increase?

[Klomf]

So, I'm okay strong I guess (143kg squats) and I'm still gaining strength on a cut.

But I was just sorta curious of how much vertical to expect going down from my weight of 203lbs to around 180-175 (already dropped from 220).

I'm kind of certain I'll at least maintain my lift numbers, but should I expect a couple of inches of vertical increase?

Yeah I gained 7" on my vertical when I went from 192 - 165lbs

[cdawson360]

May try it

[cdawson360]

Never heard of it

[cdawson360]

A lot of squat circuits will give you a good work out

[maddycentric]

Any input would be appreciated

[socksndtubes]

Thanks for sharing, this is something that I was exactly looking for in this thread. Amazing stuff.