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vertical jump

duketter Posts: 76 Joined: 2002/05/01	2002/09/04, 03:04 PM I have done a search on this, but was wondering if there are any other ideas out there. I am looking to increase my vertical jump. Any specific things to do? Has anybody had any luck with the vertical jump programs out there and if so which ones? Any info is greatly appreciated!
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/09/04, 07:04 PM I know i told someone about what i do awhile ago. was it you? and if it was i guess it didn't work for you??? -------------- "Imagine what you could do, if you could do what you imagine."
duketter Posts: 76 Joined: 2002/05/01	2002/09/05, 11:37 AM perfect, just the person I was looking for. It was me who you told before and I was trying to search for it so I could see it again. I never tried it cause I didn't have the time but would now like to start up. Could you please tell me again what you do? Thanks, and if anybody else has any tips it would be greatly appreciated.
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/09/05, 06:06 PM OK here is goes. I pick 6 different songs i like that have a good beat, and that are between 2-3 minutes long. Play one song for each of the 6 excercises. 1. jump as high as you can for 2 minutes Use 5 Lb anlke weights on each ankle on next 5 excercises. 2. jump side to side for 2 minutes 3. jump just on your toes at about 1 inch high for 2 minutes 4. jump side to side again for 2 minutes 5.jump about 4-10 inches for 2 minutes 6. run in place so that your one knee comes up and the other stays down. KINDA LIKE SHOOTING A LAYUP OFF ONE FOOT BUT KEEP SWITCHING IT FROM RIGHT TO LEFT HANDED LAYUP IN CONTINOUS MOTION. hope that one makes sense as it get easier increase the times and challenge yourself to jump higher each time. like if you jump at about 5 inches next time try to jump higher. It wont seem like it is helping because jumping with 5LB weight doesnt let you jump to high. Please tell me if this works and how you like it after a week or so.
EGChic207 Posts: 288 Joined: 2002/03/25	2002/09/05, 08:28 PM Yea I did AA2 and I have improved my vertical 9 inches from that 12 week program. I used to have a 16 inch vertical now I have a twenty five. Basically that program was to use bodyweight/plyomatic i am now working on strength training so ill get a little extra more inches...I think I am almost maxed out because thats extreemly great for a 13 year old...I am even above average in a adult male...so i guess im about done gaining lol unless if i do strength training...go to AA2.com -------------- Tiffany Der #10 "You have to make it through the rain in order to see the Rainbow........."
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/09/05, 08:39 PM Yeah i used that program to and went from 17 to 25. then i revised it to what I just wrote up their because the AA2 is so time consuming. I went up 2 more inches and since I started lifting I went up 1 more inch. 28 and still chugging up!!!
EGChic207 Posts: 288 Joined: 2002/03/25	2002/09/06, 11:41 PM lol good job;) yea AA2 is usualy for begininers, which I was a beginer back then. This sky rocketed my jump and quickness, but now I am focusing on resitance training since AA2 used body weight....maybe this will strengthen my legs because I read in an article that if your legs have a big ratio of musle to fat in the legs, you tend to have more effifient fast twitch fibers...and after weightlifting for a couple months, ill take off and do AA2 but yet more intence -------------- Tiffany Der #10 "You have to make it through the rain in order to see the Rainbow........."
wagnerzx2 Posts: 36 Joined: 2002/08/07	2002/09/16, 09:29 PM ok, when measuring a vertical leap, do you measure it from a still jump or a running jump? I can jump about 12 inches or so standing still, but if I have a running start, I can jump about 24-30" (guessing on these figures) Also, how do you measure a vertical leap? Do you put a mark on a wall and see if you can hit it? -------------- Mike Wagner *Music is the soul of society*
duketter Posts: 76 Joined: 2002/05/01	2002/09/17, 09:52 AM Here is how you measure. Reach up on the wall with your dominate hand as high as you can. NOT on your tiptoes though. Then make a mark where your fingers touch. Then jump from a standstill. Taking one step isn't bad, you can do that, just not a run. Mark where you touched on your jump. The distance between your jump mark and the mark you used when you were reaching up is your vertical leap.
wagnerzx2 Posts: 36 Joined: 2002/08/07	2002/09/17, 09:41 PM thanks
lewdog_55 Posts: 383 Joined: 2002/01/23	2002/09/17, 11:04 PM Yeah it is definatley measured with a one step swing to get the momentum going. This is more acurate because most of the time you jump while moving.
d_kett Posts: 16 Joined: 2002/08/13	2002/09/18, 10:15 PM I tried that www.AA2.com site and it does exist anymore. Is that the right address? I am interested in improving my vertical.
duketter Posts: 76 Joined: 2002/05/01	2002/09/19, 09:09 AM http://www.airalert.com/program.html This is the sites address
EGChic207 Posts: 288 Joined: 2002/03/25	2002/09/21, 10:21 PM yea sorry bout that one...lol typed in the wrong adress... its airlert.com NOT aa2;) -------------- Tiffany Der #10 "You have to make it through the rain in order to see the Rainbow........."
oho_23 Posts: 6 Joined: 2005/01/22	2005/01/26, 11:31 AM what is a AA2
	2005/01/26, 09:56 PM Olympic Lifting is great at improving vertical...try learning SNATCH, POWER CLEANS, and CLEAN AND JERK....you learn to generate a lot of power with these exercises. If you're a beginner/intermediate then squats will also improve your vertical....Stiff Legged Deadlifts are also useful... Try to go heavy in these exercises once you get form down..which means you're going to be doing 3s 2s and 1 rep maxes... so an example would be a light warm up with 50% of 1rm for 10-15 reps then (3,2,2)... Plyometric training is also very useful....heavy calf training may help a bit also...