jumping technique

[thaphoenix]

so in terms of strength i've come a looong way..`115x5 to 315x5 pounds
i weigh 200 pounds and i'm 5'11. I spend my life training, yet i see everybody around me just completely making my hard work look like ****. My brother did half of the vjb begginer plyo and he can now dunk, he cant even squat a plate yet. I am literallty 10 inches from the rim from a running vert, its basically unheard of.
i've spent nearly a year and a half working on basketball and my strength, and i havent gained an inch on my vert. Now i;m praying to god that i somehow jump like a retard and that some saint on this forum can actually help me. I have the vjb, and the thing is i understand what he means, but as you are jumping, what muscles do you employ yourself. Do you use and upwards pelvic thrust? or do you use the whole body?? And concerning the countermovement he says go into a quarter squat, but during the runup arent you already in that position. No offence but people are really starting to think i'm pathetic spending 90% my time with basketball when i;m still complete garbage. HELP A POOR SOUL

[sillz100]

so in terms of strength i've come a looong way..`115x5 to 315x5 pounds
i weigh 200 pounds and i'm 5'11. I spend my life training, yet i see everybody around me just completely making my hard work look like ****. My brother did half of the vjb begginer plyo and he can now dunk, he cant even squat a plate yet. I am literallty 10 inches from the rim from a running vert, its basically unheard of.
i've spent nearly a year and a half working on basketball and my strength, and i havent gained an inch on my vert. Now i;m praying to god that i somehow jump like a retard and that some saint on this forum can actually help me. I have the vjb, and the thing is i understand what he means, but as you are jumping, what muscles do you employ yourself. Do you use and upwards pelvic thrust? or do you use the whole body?? And concerning the countermovement he says go into a quarter squat, but during the runup arent you already in that position. No offence but people are really starting to think i'm pathetic spending 90% my time with basketball when i;m still complete garbage. HELP A POOR SOUL

have you done any plyometerics or rate of force development?

[Cheetah]

Do you do any olympic lifts?

[thaphoenix]

i just started plyos, but still the gainbs iwouldhave to make to accomplish anything are just completely urealistic
'
and yes i did some 8 week plyo program in the summer and am currently doing the vjb. By the way i am 22% body fat

[â„¢da1â„¢]

try touching the net if that how high you can touch then start touching the backbard then try touching the bottom of the box

Have you dont any hamstring work??dunking on lil hoops?abs?

[GTfan]

I think you should re-evaluate your training and try to pinpoint your weak points. Also, If you've been working out consistently but seeing no improvement, then maybe your jumping mechanics are to blame. Do people think you look weird jumping, etc, like could it be your form? I think one way you could fix this is to set up a camera and record yourself attemping various jumps, like run ups, etc - then watch it yourself and compare it with youtube vids of people dunking, etc, or whatever style. Other than that, I think this is just a temporary roadblock and once you find out whats going wrong, you should be able to improve.

[crppleman51]

i just started plyos, but still the gainbs iwouldhave to make to accomplish anything are just completely urealistic
'
and yes i did some 8 week plyo program in the summer and am currently doing the vjb. By the way i am 22% body fat

bf% is a major factor, if you drop to ten and below itl be like putting down 25 pounds and then jumping

[qb0708]

^^^^i agree, but im probably around 15% the exact same weight and height of this guy except i can dunk... but i can also squat more so who knows, everybody is an individual, the guy who said to re-evaluate i think has given the best advice, try mixing up your training... best of luck

[roid_monkey]

technique is more important than a little fat...trust me. I went from being a 1 foot jumper not touching the rim (i couldn't get of the ground off 2), to a two foot jumper two hand dunking by watching endless dunk videos on youtube. there is no way to explain how to jump, you have to see it.
One footer:
http://www.youtube.com/watch?v=L26Ys0DayJM
two footer (there are tons tdub, air up there, justin darlington) but i like this guy because he shows white guys can get up and there is great slow-mo of good technique:
http://www.youtube.com/watch?v=gocFB1qIFSg

edit: i just say he is 22%, thats 44 pounds holding you down dude. get that to about 10% and you will and 5+ inches guaranteed.

[thaphoenix]

thank you all for shining light into my abyss
(no emo)

[farzamk]

technique
olympic lifts
over head presses
atg squats
jump squats
bounding
power skips
depth jumps

[QuicksandATL]

Do the beginner VJB plyos also?

[ran31]

Im six foot and can dunk.

Most of jumping is technique. I jump off two feet because i have weak ankles. Jumping off 2feet is all about how you plant(light on your feet) and how using your arms for momentum.Jumping off 1foot you get you momentum from how you raise your knee and lead arm.

As far as lifting goes, cleans are probally the best thing you can do. They work the whole body(in a jumping motion)

But what helps with technique is propper training and stretching. Lunges, bleachers, sprints, squat jumps, jump ropes, and various other exercises.

It all depends on how much your willing to work for it. Some people are blessed with good genes and abillities, other have to work for it.

[thaphoenix]

Do the beginner VJB plyos also?

yeah i am on it plus the novice weights

[ShopBoi]

well do you know if your a right, left ro 2 footed jumper? I can dunk like mad off my left but with 2 feet, I can only grab rim with both hands.

[thaphoenix]

i'd say 2 foot, beacuse off 1 i just get net