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INCREASING VERTICAL JUMP

arondaballer Posts: 1,054 Joined: 2003/06/14	2003/06/15, 10:24 PM Hey, I'm a 15 year old basketball player who wants to dunk, I can get the rim. I want to elevate my vertical and am wanting any advice someone could give me. thanks -------------- If Satan ever tries to remind you of your past, just tell him of his future!
timbaland Posts: 192 Joined: 2002/12/23	2003/06/16, 02:28 AM Do you want to weight train to increase your hops or just use plyometrics? One good website I found was http://www.nutsandvolts.com/vertical/programs.asp Theres this other website i found called www.etc-basketball.com (i think) If you use weights like squats make sure to do the lifting motion explosively.
sweitz14 Posts: 45 Joined: 2003/03/28	2003/06/17, 02:47 PM I first dunked when I was 15 5'10" and 135 lbs. I was a scrawny kid. I'm now 28 6'2" and 195. I was always able to jump high, but there are definitely things you can do to help. You may not think it will work, but overall strength training is the best thing you can do. If I were you I would do the 8 week mass building workout on this site, or something similar. Also, focus on your abs. It's amazing how much your abs affect leaping ability. Do crunches with resistance for the best effect. Hope this helps and good luck!
oxdp954 Posts: 38 Joined: 2003/03/12	2003/06/17, 08:22 PM SQUATS, SQUATS, SQUATS, SQUAT,S SQUATS. Did I mention SQUATS? Oh and powerclean, and of corse SQUATS. -------------- Justin Work hard, Play hard, Stay hard!
richardjst Posts: 410 Joined: 2002/07/13	2003/06/23, 11:17 PM Let's put it this way.... Let's say the are two guy who are twins.... They both weigh 200lbs....still with me.... Twin #1 squats 200lbs and has a vertical of 20 inches... while twin #2 squats 500lbs... whats his vertical??? A HELL OF A LOT HIGHER THAN TWIN # !..... catchin the drift. Plyometrics, explosive lifts, running, sprints, and foot work should help as well. -------------- Contrary to popular belief, bouncing the weight does NOT work the muscle...huh...who\'d a thunk it. ~Dick
richardjst Posts: 410 Joined: 2002/07/13	2003/06/23, 11:28 PM OXDP954------ -------- Work hard, play hard, Stay hard!.... come on kid that sounds like a viagra add to me! -------------- Contrary to popular belief, bouncing the weight does NOT work the muscle...huh...who\'d a thunk it. ~Dick
	2003/06/25, 03:08 PM Don't forget that the genetic composition of your leg muscles (i.e. slow/fast twitch fibers) can play a big role. I've seen some of the strongest squatters in the gym playing basketball, and they still have 2-inch whiteboy verticals. Same situation in that Olympic sprinters are born, not made. I'm not trying to discourage anyone, though, because I've seen people make huge improvements on their vertical leaps. Aronda, since you can already get rim, I think dunking is a good goal for you. Good luck! -------------- OSU Law Rugby....specializing in personal injury and pain & suffering.
arondaballer Posts: 1,054 Joined: 2003/06/14	2003/07/05, 09:59 PM Well, I've been doing squats, plyometrics (jumpsoles), calf raises, and leg press, and taking a speed and agility class (whew) the past couple of weeks and my jumpin's gettin better and better, I can now touch the rim with both hands vertically and hang on it with a few steps......thanks for the advice, I'm gettin closer -------------- If Satan ever tries to remind you of your past, just tell him of his future!
richardjst Posts: 410 Joined: 2002/07/13	2003/07/05, 10:42 PM Congratulations!!! Tell us when you slam one home!!! -------------- Diet- Only take what you need...There is no fine line between want and need, there is the whole continent of South America.~Dick
arondaballer Posts: 1,054 Joined: 2003/06/14	2003/07/06, 04:45 PM oh I will trust me lol. -------------- If Satan ever tries to remind you of your past, just tell him of his future!
Ogun Posts: 559 Joined: 2002/08/11	2003/10/08, 01:15 AM I'm 6'5 and can't dunk...I just pretend I didn't want to anyway. Ever read of the fox and the grapes? :D -------------- --There are no versions of the truth.-- Jeff Goldblum, Jurassic Park II
TBomb02 Posts: 2 Joined: 2005/03/05	2005/03/05, 08:51 PM I'm 20 years-old Basketball player who wanna increase his hops more i grabbin rim by 2 hands and dunk at times with one but i wanna do more as dunk in with 2 hands and better dunks than just basics so what i need to do increase it more i have done squats and calf raise is there any other exercise and/or work out i need to do help me:)
arondaballer Posts: 1,054 Joined: 2003/06/14	2005/03/05, 11:03 PM Search through fitbuddy cuz this stuff has been covered 50 times over...Good luck!
macols Posts: 1 Joined: 2005/04/04	2005/04/04, 01:57 PM hi guys! im new here. can anyone give me an effective routine to increase my vertical jump? i can only touch the ring with one hand. please help me guys, i also want to dunk. :)
wrestler125 Posts: 4,619 Joined: 2004/01/27	2005/04/04, 02:17 PM why not read all of the posts above yours before asking for more? There are lots on this topic. Rather than reposting, try reading some of the threads on this subject -------------- Only a man who knows what it is like to be defeated can reach down to the bottom of his soul and come up with the extra ounce of power it takes to win when the match is even. steve
	2010/07/22, 11:23 PM Bro you revived 5+ year post with little to add...
basketballjump Posts: 4 Joined: 2010/12/21	2010/12/21, 02:08 PM If anyone reads this with the same question... Vertical Jump Training needs to be comprehensive. Meaning you cannot just work on one area. With jumping involving almost every area in the body you must train every area to be explosive! If your 15 years old, the good part is you have time on your hands. Weight Room is vital to becoming a better jumper but more importantly to becoming a better athlete. So hit the weight room hard and when training for your vertical, all your lifts should be explosive because that's how it is going to be in the game. Just some of the things to train --------------------------------- Flexibility, Quickness, Speed, Explosion, Strength, Proprioception , Balance, and Form I found this website helpful on how not to fail (i'll put it in signature. -------------- The Reason Why People Fail To Increase Their Vertical Jump http://www.vertical-jump-explosion.com/Only-Reason-You-Might-Fail.html
wboar Posts: 4 Joined: 2010/12/31	2010/12/31, 05:35 AM Ysou should focus on weight training (squat, deadlift). If you're a young basketball player, you probably play basketball every day. So there is no need for plyometric training. Do plyometrics only in the off-season (You have no more than 1-2 basketball training per week). -------------- The collection of the best Vertical Jump sites: http://verticaljumplinks.blogspot.com