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Old 02-05-2010, 11:11 PM   #1
5foot6
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Default squat question

will squatting increase my one leg vert, or just two leg?
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Old 02-05-2010, 11:43 PM   #2
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Default Re: squat question

Quote:
Originally Posted by 5foot6
will squatting increase my one leg vert, or just two leg?


If looking at it in a movement specific sense, it will increase 2 leg vert. However, due to strnegth gains in the hip and knee, it iwill help 1 leg as well. Good luck.
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Old 02-06-2010, 01:35 AM   #3
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Default Re: squat question

I know I used to be a 1 leg jumper before I started working out doing squats. After a while I just became a 2 leg jumper. I don't know if it's because my raw strength became better than my reactive strength... or the weight gain became more than tendons could handle... maybe a combo of both. Don't be surprised though if you switch to being a 2 foot jumper after a while doing squats though... Or maybe you will be able to do both.
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Old 02-06-2010, 09:11 AM   #4
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Default Re: squat question

Quote:
Originally Posted by Swaggin916
I know I used to be a 1 leg jumper before I started working out doing squats. After a while I just became a 2 leg jumper. I don't know if it's because my raw strength became better than my reactive strength... or the weight gain became more than tendons could handle... maybe a combo of both. Don't be surprised though if you switch to being a 2 foot jumper after a while doing squats though... Or maybe you will be able to do both.

I wouldn't mind becoming a two leg jumper. I want to increase my vertical mainly to improve my rebounding and shot blocking. It would also help my finishing ability in traffic.

And does anyone know how I can improve my acceleration (speed) and quickness?
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Old 02-06-2010, 10:59 AM   #5
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Default Re: squat question

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Originally Posted by NY-Knicks
I wouldn't mind becoming a two leg jumper. I want to increase my vertical mainly to improve my rebounding and shot blocking. It would also help my finishing ability in traffic.

And does anyone know how I can improve my acceleration (speed) and quickness?


Quickest answer IJMO would be sprints and ladder drills, but maybe even quicker answer would be to look at plyometric exericses and routines. Maybe try Core Performance website, he used to have routines for elasticity for each sport listed.
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Old 02-06-2010, 06:33 PM   #6
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Default Re: squat question

Quote:
Originally Posted by Swaggin916
I know I used to be a 1 leg jumper before I started working out doing squats. After a while I just became a 2 leg jumper. I don't know if it's because my raw strength became better than my reactive strength... or the weight gain became more than tendons could handle... maybe a combo of both. Don't be surprised though if you switch to being a 2 foot jumper after a while doing squats though... Or maybe you will be able to do both.

ya i can do both really good, about 35 inches off 2 feet, and about 40 off 1 foot, so hopefully ill see gains in both
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Old 02-07-2010, 10:12 AM   #7
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Default Re: squat question

Quote:
Originally Posted by ABPrints
Quickest answer IJMO would be sprints and ladder drills, but maybe even quicker answer would be to look at plyometric exericses and routines. Maybe try Core Performance website, he used to have routines for elasticity for each sport listed.

I like the Core Performance site, thanks!
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Old 03-16-2010, 06:28 PM   #8
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Default Re: squat question

hey guys im sorry 4 posting this on this thread but 4 some reason it wont let me post a new thread. im 18 years old and im 6"2 and i weigh 176 pounds im pretty athletic and i started on my varsity team in HS. I just recently moved int2 my own house 7 hours from my house. The reason si because i just wanted 2 concentrate on basketball 4 the next 2 years, my dream is 2play d1 and i didnt want any distractions. So for the enxt 2 years i decided 2 do nothng but well basketball things such as workout, run, and play basketball. I had a couple questions if by any chance anybody couldhelp me out.
I have a pretty good shot, but my form isnt good i can hit from way behind the 3 point line but i think it takes me 2 long 2 release my shot. Should i start over? like from basics and learn the proper form?
I also have a diet plan that is very good.

Does anybody have a good workout plan? I would also love to increase my vertical leap by alot. I have the heart adn time to do as much working out and basketball practice as possible so please any help would be greatly appreciated.BTW i wold love to weigh around 195 to 200 as long as i could still be athletic, and any streching or anything that would help basketball wise would be greatly apprecaited.

Thanks
John
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Old 03-16-2010, 08:09 PM   #9
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Default Re: squat question

Quote:
Originally Posted by littlejohn11229
hey guys im sorry 4 posting this on this thread but 4 some reason it wont let me post a new thread. im 18 years old and im 6"2 and i weigh 176 pounds im pretty athletic and i started on my varsity team in HS. I just recently moved int2 my own house 7 hours from my house. The reason si because i just wanted 2 concentrate on basketball 4 the next 2 years, my dream is 2play d1 and i didnt want any distractions. So for the enxt 2 years i decided 2 do nothng but well basketball things such as workout, run, and play basketball. I had a couple questions if by any chance anybody couldhelp me out.
I have a pretty good shot, but my form isnt good i can hit from way behind the 3 point line but i think it takes me 2 long 2 release my shot. Should i start over? like from basics and learn the proper form?
I also have a diet plan that is very good.

Does anybody have a good workout plan? I would also love to increase my vertical leap by alot. I have the heart adn time to do as much working out and basketball practice as possible so please any help would be greatly appreciated.BTW i wold love to weigh around 195 to 200 as long as i could still be athletic, and any streching or anything that would help basketball wise would be greatly apprecaited.

Thanks
John

I'd be glad to offer my opinions, but I am not an expert by any means so don't take everything I have without getting other opinions. To me, you shouldn't change your shot unless you have enough time and patience to devote to getting the new form down. If you're constantly playing in leagues, trying to change your shot will often be unsuccessful and result in even worse form. But, if you have 5 months to practice by yourself, definitely change it if you find that it is ineffective. If it works and you can score at will, no need to change it. But if not, look into modifying it.

About increasing your vertical leap. Remember not to overtrain. Too many plyometrics and that type of stuff will put too much strain on your body and actually be detrimental to your vertical jump. Remember that for all jumping activities, you'll be aiming for a good PWR - Power to Weight Ratio. This means, the more powerful you are while the lighter you are, the more explosive you'll be. Trim off all unnecessary fat (through cardio, but sprints, NOT DISTANCE RUNNING) and don't try to pack on excessive muscle. Ideally, you'll be losing weight, so if you're trying to bulk up it's a different case (but at your height and weight, a little more weight would be good). Do short, explosive exercises. Lift heavy weights at fast speeds with low reps. Exercises like the squat and deadlift are excellent for this, olympic lifts if you have a spotter. Also, REMEMBER to practice jumping form. If you can jump the right way, you'll add inches to your vertical without even weight training.
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Old 03-16-2010, 08:47 PM   #10
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Default Re: squat question

yeah i start my shot from my waist just i see all these high level white college players shooting w/ good form and i think there release is much quicker then mine. i mean a great example of weight to height ratio would be toney douglas and derek fisher theyre both 61 or 62 and weigh 200. i would like to be something along those lines if thats possible. thanks for the advice. does anybody else have anything to add? anything at all would be greatly appreciated
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Old 03-16-2010, 11:31 PM   #11
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Default Re: squat question

In short, squatting will help both. The strength gains in your legs don't disappear when you take off on one leg. Every Olympic high jump program I am aware of, which are several, use the squat regularly, and they also use step ups pretty heavily as well. So in short, squats will help you jump every which way. And just to qualify my post a little, I'm a CSCS and have a degree in exercise science, and training athletes is my profession. Keep squatting.
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Old 03-17-2010, 12:16 AM   #12
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Default Re: squat question

Quote:
Originally Posted by littlejohn11229
hey guys im sorry 4 posting this on this thread but 4 some reason it wont let me post a new thread. im 18 years old and im 6"2 and i weigh 176 pounds im pretty athletic and i started on my varsity team in HS. I just recently moved int2 my own house 7 hours from my house. The reason si because i just wanted 2 concentrate on basketball 4 the next 2 years, my dream is 2play d1 and i didnt want any distractions. So for the enxt 2 years i decided 2 do nothng but well basketball things such as workout, run, and play basketball. I had a couple questions if by any chance anybody couldhelp me out.
I have a pretty good shot, but my form isnt good i can hit from way behind the 3 point line but i think it takes me 2 long 2 release my shot. Should i start over? like from basics and learn the proper form?
I also have a diet plan that is very good.

Does anybody have a good workout plan? I would also love to increase my vertical leap by alot. I have the heart adn time to do as much working out and basketball practice as possible so please any help would be greatly appreciated.BTW i wold love to weigh around 195 to 200 as long as i could still be athletic, and any streching or anything that would help basketball wise would be greatly apprecaited.

Thanks
John
Not really related but what did your parents say about you moving out?
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Old 03-17-2010, 03:22 AM   #13
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Default Re: squat question

Quote:
Originally Posted by carpevicis
I'd be glad to offer my opinions, but I am not an expert by any means so don't take everything I have without getting other opinions. To me, you shouldn't change your shot unless you have enough time and patience to devote to getting the new form down. If you're constantly playing in leagues, trying to change your shot will often be unsuccessful and result in even worse form. But, if you have 5 months to practice by yourself, definitely change it if you find that it is ineffective. If it works and you can score at will, no need to change it. But if not, look into modifying it.

About increasing your vertical leap. Remember not to overtrain. Too many plyometrics and that type of stuff will put too much strain on your body and actually be detrimental to your vertical jump. Remember that for all jumping activities, you'll be aiming for a good PWR - Power to Weight Ratio. This means, the more powerful you are while the lighter you are, the more explosive you'll be. Trim off all unnecessary fat (through cardio, but sprints, NOT DISTANCE RUNNING) and don't try to pack on excessive muscle. Ideally, you'll be losing weight, so if you're trying to bulk up it's a different case (but at your height and weight, a little more weight would be good). Do short, explosive exercises. Lift heavy weights at fast speeds with low reps. Exercises like the squat and deadlift are excellent for this, olympic lifts if you have a spotter. Also, REMEMBER to practice jumping form. If you can jump the right way, you'll add inches to your vertical without even weight training.

You say, dont overdo it, if i have basketball practise 2 times a week and 2 matches a week, will me doing 2-3 times plyometrics be good or bad?
And how much weight are we talking about in squads, lets say i do 50 in the mourning and 50 in the evening, like 50kg ?
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Old 03-17-2010, 09:41 AM   #14
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Default Re: squat question

my parents were a little iffy about it but i wanted 2 do it and im 18 nothin they could really do. i wanna work on my game 2 many distractions at home
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Old 03-17-2010, 02:26 PM   #15
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Default Re: squat question

Quote:
Originally Posted by Button
You say, dont overdo it, if i have basketball practise 2 times a week and 2 matches a week, will me doing 2-3 times plyometrics be good or bad?
And how much weight are we talking about in squads, lets say i do 50 in the mourning and 50 in the evening, like 50kg ?

That would be too much... and you don't really need to be any more plyo's than you are already doing playing bball (which is plyometrics). I'd say once a week hitting the wrights would be fine for you with that workload. Like he said, squats, deadlifts, olympic lifts, step ups and hamstring curls are the exercises you need to focus on... and yes heavy weight with low reps focusing on explosion (Hamstring curls are single joint though and should be 8-10 rep sets). If you could keep your weight at around 185 but could squat 400+, you would be flying.

And no you do a leg session once a week and hit them hard. You do about 12-16 sets with heavy ass weight you can only do 2-6 times. Your legs will be shit sore.

Last edited by Swaggin916 : 03-17-2010 at 02:28 PM.
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