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View Full Version : wat are the best exercises for increasing vertical?



charles_316
05-04-2006, 11:29 PM
im wonderin wat the best exercises are for increasing my vertical... i play a lot of basketball recreationally and would like to be able to jump higher...

greathuskie
05-05-2006, 12:01 AM
put a barbell on your shoulders and start jumping

Meat_Head
05-05-2006, 01:24 PM
Squats, deadlifts, olympic lifts.

MixmasterNash
05-05-2006, 03:24 PM
put a barbell on your shoulders and start jumping
This is a recipe for injury.

Eszekial
05-05-2006, 03:51 PM
Plyometrics.

Set boxes on the ground. Jump over them, and bound as high and fast as you can.

Jump off a box and as soon as you hit the ground, coil and spring off on to the next box.

KevinStarke
05-05-2006, 04:05 PM
Plyometrics for the win, even a midget like me is increasing his ups doing them. Box jumps, depth jumps, squat jumps, etc...

greathuskie
05-05-2006, 04:43 PM
This is a recipe for injury.


:D

Sensei
05-07-2006, 02:48 AM
"The Fabulous 15" from Martin Rooney and Joe DeFranco's The Vertical Jump:

1)Box Squats w. Bands
2)Static Hip Flexor Stretch
3)50-Rep "Rhythm" Squats
4)Snatch Grip DLs
5)Depth Jumps
6)Reverse Hyperextensions
7)Dumbell Swings
8)Bulgarian Split Squats
9)"Pogo Jump" Warm-Up
10)Trap Bar DLs, off 4" box
11)Standing Backward Med Ball Throw
12)Power Clean/Power Snatch
13)Weighted Ab Work
14)Push Jerk
15)Vertical Jumps

Btw, the book does an amazing job of breaking down the technique involved in a vertical jump step-by-step. It is a bit pricey IMO, but a good resource.

Sensei
05-07-2006, 02:59 AM
I always worry about plyos for kids trying to improve their vertical. They're a great training tool, but a lot of coaches go WAY too far with them.

I remember watching some kid in a BFS video performing the most incredible one-legged bounding over 3ft. plyo-boxes. He probably weighed 120lbs at most and was clearly pretty gifted. When the high school I work at started incorporating plyos (and BFS), there were no clear guidelines and some of the coaches went nuts with it. Don't make that mistake.

Here's an article about plyos: http://inno-sport.net/HS%20Training%20Problems%204.htm

Sensei
05-23-2006, 02:27 PM
btw, here's another article about vertical jump training from the same site. Nothing particularly earth-shattering, but a solid piece. http://inno-sport.net/5%20Keys%20to%20a%20Bigger%20Jump.htm

teenathlete3030
06-12-2006, 05:18 PM
go to www.higher-faster-sports.com Read through all the articles and Q&A's. You could get the book too. Its about 150 pages and very insightful with programs for all bodytypes, jumping styles, and training levels.

charles_316
06-12-2006, 10:57 PM
im liking the box jumps idea...

how many times should i jump onto the box, off, and back on?

teenathlete3030
06-13-2006, 05:53 AM
Here is an article about the best exercises for speed and vertical jump: http://www.higher-faster-sports.com/jumphigher.html

Here is an article about depth and drop jumps (plyos): http://www.higher-faster-sports.com/shockmethods.html

Here is an article about plyometric ability: http://www.higher-faster-sports.com/reactiveability.html

greathuskie
06-14-2006, 12:10 AM
i stick with my original assessment

LouPac
06-14-2006, 01:48 AM
Don't forget sprints, they're very effective as well.