Thread: Jumping high...

If you want to increase your vert I would not waste my time with leg curls, calf raises, or quarter squats.

I would do this instead

A
----
Rack Pull from knee height 3x3
Step up 3x5
Pull ups w/ weight

B
-----
Squat 3x3
Press 3x5
Lunge 3x5


Work on hip flexor flexibility (knee extension) because thats what really will unlock your hips and allow you to jump higher

core strength is huge in vertical leap as well.

Originally Posted by fUnc17

If you want to increase your vert I would not waste my time with leg curls, calf raises, or quarter squats.

I would do this instead

A
----
Rack Pull from knee height 3x3
Step up 3x5
Pull ups w/ weight

B
-----
Squat 3x3
Press 3x5
Lunge 3x5


Work on hip flexor flexibility (knee extension) because thats what really will unlock your hips and allow you to jump higher

hmm... i have been doing these exercices but with much more sets and repetitions some thing like this

1 leg Step up 4x8 (per leg)
Squat 3X10
Explosive Squat 2x8
Barbell lunge 3x8 per leg

Originally Posted by rmcfar

core strength is huge in vertical leap as well.

i have to agree with this one, is there any recommendations what exercices should i do? i found these exercices
Click



p.s. i want to hear your opinion about isometrics exercices

ever do box jumps?

Originally Posted by UFo

p.s. i want to hear your opinion about isometrics exercices

Personally i dont see how an exercise that makes you stay static is going to help with explosive power.

Originally Posted by Gazhole

Personally i dont see how an exercise that makes you stay static is going to help with explosive power.

i meant isometrics with the resistance band.... i have watched this video that made me to ask that question..

@Travis Bell yea I'm doing box jumps, but that doesn't have big effect

maybe the box is to short for you when you do box jumps or you could try to add a lil bit of weight to it

The equipment doesnt really matter. If youre staying still, how does that increase your ability to perform an explosive movement? They are total opposites.

Do them for funsies and a bit of variety, but i wouldnt make them a regular staple of your vertical jump training.

Id work a lot of uni-lateral work, plyometrics/dynamic effort (speed squats etc), and hypertrophy work, as well as the rest of your body and core.

Like func said, i wouldnt waste time with isolations. Compounds, keep it simple. I agree with what he said about the hips too.

try putting weight on your back and doing box jumps

like Rubes said, get a higher box, one that you don't think you could jump onto

and i thought that the 40in box that i jumped on was high

haha I've seen one where the guy starts on his knees, jumps to his feet and then jumps to the box. Pretty neat

Originally Posted by UFo

I already said that im baller and i want to jump high, very high. Next month will be a year since i started practising vj. My vertical from standing is 30 inches and from run up 35 inches, Right now im doing vertical jump bible, next week im starting last phase

Workout A:
Squat 4x4
¼ squat 2x4
Leg curl 4x5
Calf raise 4x15

Workout B:
Deadlift from blocks 4x4
Regular Deadlift 2x4
Dumbell lunge 3x8
1-leg calf raise 3x20/leg

My question is what after that , i think, i will got a lot more power in my legs than before, right now can do squat 4 times with 275 pounds, but my upper body is weak i can lift 5 times 99 pounds from bench press, if i get stronger in upper body, will that have effect on vj. i mean will it increase, or i should focus on getting super fast twitch muscles in legs ?

Hope i don't get you confused, because i'm already confused

google air alert 3. helped me a ton in basketball season when I was in highschool, you won't regret it.