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/...veability.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:

[jamal99]

What is squat and deadlift??

[mika]

squat - http://exrx.net/WeightExercises/Quad...FullSquat.html

deadlift - http://exrx.net/WeightExercises/Hams...gDeadlift.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

[WilliamPhiladelphiaSmith]

172 6'1 is fat

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