jumping
If anyone has any workout ideas specifically for being able to jump higher, it would be most appreciated (this is sports related because I want to be able to do this for Basketball, which I suck at btw, and also the High Jump is a sport...not that I compete...but yeah).
vertical
....What has always worked for me was just practice dunking on a low rim....so basically alot of jumps....im only 5'9'' but one of my goals was to dunk regulation...oce i was able to do that consistenly i would attach something like a straw to the side of the backboard....when i finally touched 11 feet and had a 42 inch vertical....i was pretty satisfied...and i havent gained anything since then(2 or 3 months ago)because right now i have jumpers knee on the leg i jump with....just came down wrong one day....but my advice...is just jump alot....and test yourself alot....by trying to exceed 10 feet....any1 have any tips on how to cure jumpers knee????lol
jumping
I've heard doing cleans is actually a great way to improve vertical. There's a lot of explosive movement and power generated in the clean.
Cleaning and jumping relationship
Cleans can be a good way to improve VJ. However, MOST people have NOOOOO idea on how to perform Olympic lifts such as hang/power cleans and/or snatches...thus, it is much easier to teach someone how to absorb and exert force efficiently in regards to Plyo movements...specifically Jump Squat variations. Both use the Triple Extension Phase...where the hips, knees, and ankles all extend at the same time...just as they would in any type of jumping movement...and again, plyos are easier for someone to learn and do by themselves too.
Shawn Myszka, CSCS
Explosive Edge Athletics
Plyos and other sports-specific exercises
Hey Kevin and all,
I will be posting/writing some articles very soon on this very topic. I've been meaning to already but with my biz (I just opened an athletic performance facility in MN) I've been swamped. But soon, I promise! I present on plyos (both upper body and lower body) all over the nation and will be contributing to this topic in the near future! So look for that! Till then, feel free to fire away any questions to me that may be able to help you in your quest.
Shawn Myszka, CSCS
Explosive Edge Athletics
jumping higher
hey dude, i been playing basketball for years now and although for a long time my jump improved just through playing the game, when i was learning to dunk i had to add in a little exercises...
jump against the backboard after bball practice or something... jump with both feet and both arms out streched
calf raises... do them til you feel the burn, to make it harder try it with your toes on a step, so you can strech the muscle further
deep knee squats... same again
skipping...
those are the most important i've found when i was increasing my jump... you'll need really strong quads and knees for the explosiveness of jumping, whilst the calves give you the height and power in your jump
Plyometrics
Generally for jumping, plyometrics is the way to go. Most of the exercises are easy stuff (well easy to learn, but not so easy to do...) like bounding, depth jumps, and just regular jumping.. Hopefully sometime soon we can get an expert to write some good articles on plyometrics.
sweet
Good plyometric stuff I found for anyone else who's interested:
To jump higher you can do
To jump higher you can do plyometric exercice with ballast or light dumbell , but pay attention to your knees (dumbell or ballast have to be very light).
Squat jump in particular is an exellent exercice with ballast to jump higher, I do it a lot for my acrobatic stuff I need to jumb very high.
Practise plyometric exercices 3 times a week just 15 minutes during your workout (at the beggining or at the end , personally I do it during the warm-up to my martial art session)
cool
thanks for the help