Thread: vertical????

If you don't mind me asking, why did you get kicked out of highschool? How does this affect your family situation?

Don't mean to get off topic so as for the jumping: plyometrics. Olympic lifts. In short: power work. Lots of jumps, triple extension work. Don't overdo it though, power work can be stressful for your CNS.

Alt schools in your area have sports now? Doesn't that defeat the purpose of alt school?

i missed like 6 days in 4 weeks because i was sick so the asst principal said i was a waste of time and space even though i was passing all of my classes...my family thing is gettin better now my dads lookin for a job now he has another job interview tomorrow.


thanks for the reply

Originally Posted by KelJu

Alt schools in your area have sports now? Doesn't that defeat the purpose of alt school?

its and effort by the state of michigan to try and get most of the kids in alt ed off drugs and stuff like that

Originally Posted by Rubes

i missed like 6 days in 4 weeks because i was sick so the asst principal said i was a waste of time and space even though i was passing all of my classes...my family thing is gettin better now my dads lookin for a job now he has another job interview tomorrow.


thanks for the reply

You missed days out for being sick and your assistant principle talk to you like that? Something doesn't add up. Whats the whole story?


OT: Training calves religiously helps a lot. Do various different types of calve raises twice a week.

ill put it this way he doesnt like my family he got my oldest sister to drop out and kicked the other two out of the school. if he doesnt like you he finds a way to get rid of you

Find someone to teach you proper clean technique along with how to fit into a training routine...up up and awayyyyyyyyy.

Of course there is much more pieces to the equation but the clean is a significant lift for increasing power which will increase your jump.

Originally Posted by fufu

Find someone to teach you proper clean technique along with how to fit into a training routine...up up and awayyyyyyyyy.

i know how to do them favorite lift too.

Doing calf work will do nothing for your vertical

Focus on upping your squat, and power cleans. Learn how to jump and land effectively

do this. it worked for me. go under the hoop and squat down and jump all the way up and keep doing that. i got a sick vertical. when i wa 5 11 i could dunk. thats the only excercise i did.

im 5'7 and can dunk but i want to be able to jump higher and i mean higher i want to be able to throw down with both hands and not just one

becaue i like u no homo. im gunna send u my routine that got me to slam it down at freshman year 5 11
here are the excercise
weighed squat jumps
standing straight jump over cone(jump over the cone or other object bend legs up a little but do not split them apart or turn them to the side
rim grab. jump continously trying to grab the rim. keep chanign hands and try to stay on ground for little amount of tiem.
lateral cone hop. take likr 5 cones and jump down them fist one use outside foo. inside ones with btoh feet. when jumping back over the last cone use the outside foot.
standing long jump over hurdle.
half squat long jump. doa weight half squat and when on the way up jump as far as you can.
zig zag 1 leg jump
jump on one leg. take to line like 3 feet apart for like 30 feet. and jump on one foot diagnolly from one line to another while going forward. at end swtch eet.
single leg pushoff
put one foot on box and explode xtaight up using that foot land the same way you started on teh box.
box jump
depth jump
depth jump wit 180degree turn
do a depth jump and as soon as you land jump and turn in the air and land on second bx.
depth jump with 360 degree turn
depth jump to rim. do a depth jump then immediatly jukp and try and touch rim.
deoth jump to dunk. same as to rim but this time dunk.
throw ball up jump. stand witha mad bal between feet. jump up and to the ball p with your feet and cath it then drop it.
partner post drill
stand back to basket. have him pass it to you. pivot and jump up and touch ball to rim or as high as you can go. land and do it agin. pivot and pass back to him.
depth jump pass
dpeht jump then explode p and a have partner throw ball and cathc in the air. land and explode up again
pick a couple of the and do them. lik 2-3x a week along with your regular workout.

Originally Posted by danny81

becaue i like u no homo.

lol

No comment. Just kidding.

The jump squat comment from danny is actually very good. Just start light and stay really fucking tight so you don't break your neck.

My friend used these back in the day and swore by them.

Strength Systems Inc.

Google search "AIR ALERT 3" It help my vertical a ton on baskteball season a few years ago. The program is just a whole bunch of jumping exercises that will target on helping your vertical. Sprints also help a ton for basketball.

What is clean?

is it were you start with the bar on the floor grap it about shoulders width then lift it up, some that its like you are at the top of a reverse curl position?, hope that made sence.

also is the clean and jerk were you do the same as the clean and then shoulder press it up above your head?

are these good for power and will they help increase your other lifts?
how many reps and sets do you do, i think you are just meant to do 1 rep with heavy weight and then drop it down wait a few mins and do it again, like in the Olympic, is this corect.

Type in Air Alert 3 on google and take a look. It's suppose to be a good program to increase your vertical.

ive done the sqaut jumps before and they were kinda fun i liked them.

the shoes are pretty cool might have to look into them

the air alert 3 thing looks like a shit ton of work and i like it


thanks for all of the replys

Do some plyometric training.Make sure you have a strong joints and tendons when doing plyometric training because you will be adding a lot of stress on them and if they are weak you can be injured which may even cause delays in seeing improvements.As far as training goes , be more focus on lifting weights that are 85% of your max rep, and focus on speed and quality of your exercise. The faster you're able to lift he weight the more stress you put on the muscle and the stronger they become.