How to increase Vertical jump.

[dwight-hk]

I'm 16, 172lb, 6'1". and i cant even grab the rim. the season is over, and what can i do to increase my vertical jump? (been to the gym squatting lately) Help is appreciated

[djsmkb8]

How long have you been lifting? What's your rep scheme like for your workout? Just keep on getting stronger and you'll get your vert up. 1.5x your bw squat will make sure you can put a decent amount of force into the ground. Read Kelly Baggett's and Eric Cressey's articles. There are a lot more authors that are great too, but I personally like these two.
Basically, get your squat/deadlift up as high as you can and just jump is the simplest way to jump higher.

[Dizzle-2k7]

sprints, suicides, rocket jumps, squat jumps, squats, invisible chairs, lunges, lunge jumps (one of my favorites)...

most of these can be done with your own bodyweight too.. get to work boy get to work.

[mika]

www.higher-faster-sports.com/articles.html

basically, just keep what your doing for best results. squatting and deadlifting, and to improve your conditioning to a higher level.

[mika]

Some more stuff to write about while I'm bored.

To increase your vertical jump you need to increase your strength, to do that you will need to resistance train. The best way to do this while not getting "bulk" as people would say because they dont want be stalky like a body builder is to train for Hypertrophy. When weight training for example with squats, to activate hypertrophy you would need to be doing around 3 sets with 10-12 repetitions. When weight lifting you should be choosing compound exercises over isolation exercises - Squats Vs. Leg Press, squats will work your legs and core stabilizer muscles while the leg press just isolates your leg muscles.

A few exercises that will help you increase your vertical jump and overall fitness:
Squats(all variations)
Deadlifts
Lunges
Step Ups
Good Mornings
Glute Ham Raises
Bench Press
Pull Ups
Military Press

Along with weight training, if you aren't playing any other sports you should be getting into plyometrics.

http://www.higher-faster-sports.com/reactiveability.html - a really good article outlining everything to do with plyometric training


My current training regime looks like this:
Week 1: 3x12
Week 2: 3x12
Week 3: 3x10
Week 4: 3x10
Week 5: 3x8
Week 6: 3x8
Week 7: 4x6
Week 8: 4x6
Week 9: 6x4
Week 10: 6x4
Week 11: 7x3
Week 12: 7x3

External Resistance Day One (Monday)

Full Back Squat
Glute Ham Raise
Flat Bench Press
Barbell Bent Over Row


External Resistance Day Two (Thursday or Friday)

Clean Grip Deadlift
Front Lunge
Incline Bench Press
Pullup

Along with HIIT training two times a week on the off days.

Seems to be working for me:
http://img149.imageshack.us/img149/1641/113ir5.jpg

[jamal99]

What is squat and deadlift??

[mika]

squat - http://exrx.net/WeightExercises/Quadriceps/BBFullSquat.html

deadlift - http://exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift.html

[WilliamPhiladelphiaSmith]

Dude a little too complex guys, give him some encouragement.

First, learn to appreciate the art of flying, and make sure that your body produces chills/goosebumps down your spine when you see athletes take flight.

Second, lose a little weight, and have a much stricter diet


Start off easy, hit the gym, and do the leg presses with 60-70% of your max 10-12 times. Work out upper body as well/pushups/situps, and swinging a 30 pound dumbell up improving the force of your deltoids/hips.

Jog around to lose some of that extra body fat, and eventually once your endurance gets going, you'll be able to do interval running which is jog, followed by sprint.

All the while, jump rope to enhance your heartbeat, just about every day as it is a light conditioning exercise.

Once you're truly physically fit (<6:45 mile, 50 pushups, an hour in the gym all out isn't too hard, and fast-paced pick-up games can be done without gasping for breath... then it is time for ZEE PLYOMETRIX)

Ask Randy, DatzNasty or any of the othe posters about Plyometrics combined with Olympic lifts.

[Cannonball]

172 6'1 is fat:wtf:

[WilliamPhiladelphiaSmith]

172 6'1 is fat:wtf:
oh ***** i didn't even read his post..

umm yeah mah bad that was for the average person.

just gain leg strength, then ignore the jogging, and do sprints.

[holydragon]

Dude, vertical jumps are all about calves. So you need to hit up a lot of calf raises.

[jamal99]

Dude, vertical jumps are all about calves. So you need to hit up a lot of calf raises.

I have pretty strong calves, but I don't jump much.
My friend (about same height as me) "has no calves" and jumps more than me! It's not all about calves.

[hafriken]

imo

[holydragon]

I have pretty strong calves, but I don't jump much.
My friend (about same height as me) "has no calves" and jumps more than me! It's not all about calves.

Calves are one of the primary muscles for jumps. Quads are also important. Another factor is whether your calves are primary fast twitch or slow twitch. Strong calves slow twitch calves along won't do it. Fast twitch strong calves are the ticket. PLUS the obvious strong quads. Quads get you that initial momentum (couple with a good arm swing) calves seal the deal

[mika]

Dude, vertical jumps are all about calves. So you need to hit up a lot of calf raises.so much for quads, glutes and hamstrings:confusedshrug:

[holydragon]

so much for quads, glutes and hamstrings:confusedshrug:
Review my previous post. All muscle contribute to a vertical jump; however, some muscles have a much more significant piece of the pie. You're on target with the glutes too. Hamstrings? I was under the impression that they the antagonist muscle for your Quads. You don't necessary need hamstring strength as much as you need flexibility. Some would argue that you can't get the flexibility without increasing the strength. They can restrict your dynamic range IF they are limited in flexibility. Quads are critical too but from my experience they always receive a lot of attention and the calves are neglected. That is why I suggest that it's all about the calves. I don't want to make this more confusing that it really is.

Regards

[WilliamPhiladelphiaSmith]

WTF!? Calves the most important muscle for increasing Vertical Jump. They're significant in the game if you want to be on your tippy-toes and just jump lightly to snatch rebounds, catch passes, so trhe guy who mentioned this was correct.

Nevertheless, the thighs overall generate the most power and add the explosiveness for they stretch, and then contract to the strongest degree when doing a full-out vertical motion.

Hip and knee extension provide the lift as well, so power cleans/snatches and squats respectively are the ideal weight training for this exercise.

Finally, plyometrics focus on maxing out the power (aka force/strength over speed) to promote good form, enhance power output etc...


Why do you think people crouch down as low as possible when they want to fly?

Just search this stuff on Google.


The abs need to be lean, strong and developed to be able to transfer the power from the lower body to the upper.

Deltoids are next (arm swing)

Pecs/tris/bis/traps aren't necessary, but then again you want to develop those for strength.

[mika]

Dude, vertical jumps are all about calves. So you need to hit up a lot of calf raises.



I heard that it was not good to squat because there is deceleration that occurs at the top of the squat that doesn't occur with the vertical jump?
Keep in mind when using exercises like the squat we're not trying to duplicate the exact execution of the vertical jump, we're just trying to strengthen the muscles involved. That's also why a deeper squat is better than a quarter or half squat. It strengthens more muscles. Besides that, by that line of logic we shouldn't walk either since there is deceleration that occurs with each stride. The body and brain are smart enough to differentiate various movements.
What about deadlifts - Are they good exercises?
Yes, the deadlift is an excellent exercise. My only hesitation in ranking it equal to the squat is the fact that it is possible to deadlift a significant amount of weight without using the lower body at all. A proper deadlift is an excellent exercise.
How important are the calves for jumping?
Not very important. Try this: Stand on a stair step and let your ankles hang down. Without bending your knees try to hop up onto the next step. Did you make it? Probably not. That's because the calves don't contribute much to the jump. Your butt and thighs are what give you the power. The calves simply help transferring that power into the ground.
Having said that, many people do have a problem with what appears to be weak calves because when they move they struggle to stay in optimal power position - They move back on their heels and have a hard time staying up on the balls of their feet. Their problem isn't really weak calves it's lack of coordination on the feet. Exercises designed to improve movement efficiency will improve this.




http://www.higher-faster-sports.com/verticaljumpfaq.html

[caleb27615]

I'm 16, 172lb, 6'1". and i cant even grab the rim. the season is over, and what can i do to increase my vertical jump? (been to the gym squatting lately) Help is appreciated
Only program Ive heard of is the jump manual (http://www.theproducttester.webs.com/thejumpmanual.html) only one Ive read good reviews on so far

[GhostDeini32]

WTF!? Calves the most important muscle for increasing Vertical Jump. They're significant in the game if you want to be on your tippy-toes and just jump lightly to snatch rebounds, catch passes, so trhe guy who mentioned this was correct.

Nevertheless, the thighs overall generate the most power and add the explosiveness for they stretch, and then contract to the strongest degree when doing a full-out vertical motion.

Hip and knee extension provide the lift as well, so power cleans/snatches and squats respectively are the ideal weight training for this exercise.

Finally, plyometrics focus on maxing out the power (aka force/strength over speed) to promote good form, enhance power output etc...


Why do you think people crouch down as low as possible when they want to fly?

Just search this stuff on Google.


The abs need to be lean, strong and developed to be able to transfer the power from the lower body to the upper.

Deltoids are next (arm swing)

Pecs/tris/bis/traps aren't necessary, but then again you want to develop those for strength.

great post. plyos are the best way to go about upping your vert, you just need to find a good program.

i remember air alert used to have a good free program out there, and you don't need alotta weight or whatever. all you really need is a strong chair.

just find a good plyometric program and you are on your way. don't half ass the program though, they will really work given the time and energy put in.

[AirTupac]

Pylometrics is the best way.

[lebob23]

Sorry but thats pathetic 6"1 172, When I was 15 I was 5"7 210 and I could get rim (I had a 65% to 35% fat muscle ratio) and I could slap the backboard. Which I guess is the same as you. According to your situation if I would have been 6"1 172 I would have been dunking easily another 7-9" (including wingpan) and 40 pounds would have made the difference for me I would have had a 37" vertical and be in division 2 basketball right now. :hammerhead:

[salsa45]

You need strength and plyometrics. Plyometrics develops strength into explosiveness, but you need the strength in the first place or you aren't going to have anything to develop.

+1 to the recommendation for the jump manual. It's valuable for clearing up a lot of the myths about jumping and getting you learning how to jump higher immediately. You can check out a jump manual review here (http://www.skyhighvertical.com/the-jump-manual-review.php) if you'd like.

And to the guy above me: dude you had some serious hops for being 5'7, 210, especially at 15. That's really impressive. It's too bad you didn't get the extra height, you'd have been a monster!

[celticsfan94]

I am trying to increase my vert as well, im 6'5 225 and barely getting rim, i have tried looking up some plyometric exercises but i dont know which are the best.

[salsa45]

I am trying to increase my vert as well, im 6'5 225 and barely getting rim, i have tried looking up some plyometric exercises but i dont know which are the best. It can be confusing at first. You should grab a jump program, it'll lay it out nice and simple for you and get you on your way fast.

Go with either the Jump Manual (http://www.skyhighvertical.com/the-jump-manual-review.php)or the Vertical Jump Bible (http://www.skyhighvertical.com/vertical-jump-bible-review.php), both are solid and will get you on your way quick.

[mcrd101]

anyone know of any exercises and whatnot to do that could increase the vertical jump without equipment?(weights and such).

i just started looking into this stuff again, today i started doing one leg squats, 6 reps in sets of 3.

[thejumpa]

anyone know of any exercises and whatnot to do that could increase the vertical jump without equipment?(weights and such).

i just started looking into this stuff again, today i started doing one leg squats, 6 reps in sets of 3.

Try yoga....hot yoga to be specific. I just started doing it a few days ago with my girl and it's amazing. It's stretching and balancing poses in a room that is 100-115 degrees F. The class I did incorporated push ups, crunches, and was fairly fast paced. Bottom line is...it works. ALL of my muscles and tendons were completely stretched out and relaxed afterwards. I did it at noon and played 2 hours of full court pick up basketball about 3 hours after yoga. Not only did I feel extremely loose and relaxed, but I had an extra bounce in my step. I've always been able to dunk fairly easy, but lately have slowed down and was beginning to think that at age 24 my athleticism had left me. Nope. I was in the gym later that day and the next going crazy. My vertical leap literally increased by about 3 inches by doing that class.

Obviously how much you increase your vert by is going to depend on how active you are and your genes, but it's worth a shot. Trust me. FWIW, I'm 6'1 170 so I'm not big at all.

[mcrd101]

Try yoga....hot yoga to be specific. I just started doing it a few days ago with my girl and it's amazing. It's stretching and balancing poses in a room that is 100-115 degrees F. The class I did incorporated push ups, crunches, and was fairly fast paced. Bottom line is...it works. ALL of my muscles and tendons were completely stretched out and relaxed afterwards. I did it at noon and played 2 hours of full court pick up basketball about 3 hours after yoga. Not only did I feel extremely loose and relaxed, but I had an extra bounce in my step. I've always been able to dunk fairly easy, but lately have slowed down and was beginning to think that at age 24 my athleticism had left me. Nope. I was in the gym later that day and the next going crazy. My vertical leap literally increased by about 3 inches by doing that class.

Obviously how much you increase your vert by is going to depend on how active you are and your genes, but it's worth a shot. Trust me. FWIW, I'm 6'1 170 so I'm not big at all.

how much did the class cost you?

[thejumpa]

how much did the class cost you?

$10 bucks for 10 classes. After that, I believe it's 88 bucks a month. It's worth it though. I'm about to switch to light weight-lifting/hot yoga/basketball instead of weight lifting/basketball.

[mcrd101]

$10 bucks for 10 classes. After that, I believe it's 88 bucks a month. It's worth it though. I'm about to switch to light weight-lifting/hot yoga/basketball instead of weight lifting/basketball.

is that just offered from a local place near you or some nationwide fitness company? id deff. do the $10 for 10 deal, wont do the 88 for a month though. Im a broke college student who really only wants to get better at basketball for the fun of it, not like im playing for a team or any of that.

also, not to sound lazy but do u think just one legged squats/pistols would be enough to get me dunking? I do 3 sets of 6 daily(by six its more like 12, 6 with each leg). I mean, I'm not severely lacking in the hops department, as of now my fingers are only 1-3 inches away from touching rim.

[celticsfan94]

are there any free jump programs? i have read about plyometrics on here, what plyometric exercises would be the most beneficial for hops as well as quickness

[Eat Like A Bosh]

172 6'1 is fat:wtf:
What? That's not fat dude!

[Eat Like A Bosh]

Work on Squats, Calve Raises. Calves are the main muscle that helps jumping.
And you don't actually have to do all these exercises.
I raised by Vertical from 25 to 28 in half a year, and I didn't do workouts everyday. The key to jumping higher is to keep jumping. I just been jumping and running around a lot.