I'm 15 and 143 lbs and I'm looking for a way to increase my vertical leap. I'm 5ft 9in and I can grab rim but I still want to get higher. My goal is to dunk by the end of September.
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How can I increase my vertical leap?
- Thread starter Microwave8
- Start date
perhaps some plyometrics as well
I looked up plyometrics and I think I will throw in a lot of that. Good idea!!!
Box jumps and depth jumps
These links to ' Verical Jump ' articles under the question " Why do so many athletes have a hard time improving their vertical leap? " my be of help....
" Verical Jump Articles ( LINKS ) :
* Vertical Jump Secrets. - By Bionic Plyometrics
* How Can I Jump Higher? - By EliteAthleteTraining.com
* Mobility Drills For A Better Vertical Jump. - By Josh Henkin
* Other Vertical Jump Articles...
* How Can I Jump Higher? - By EliteAthleteTraining.com
* Mobility Drills For A Better Vertical Jump. - By Josh Henkin
* Other Vertical Jump Articles...
...and are found in this link...
Bodybuilding.com - Dave DePew - Prepare For The NFL Combine - Training Advice From A Performance Specialist.
Also, this link deals with - " How can I improve my vertical jump ? - Exercise selection "
TESTOSTERONE NATION
Thanks a lot. I'll take a look at those links.
stretch. i'm a hurdler and a jumper and trust me stretching your legs will give you at least 1 more inch. it's not much but it's the easiest way i know to get a little higher
just stand up and touch your toes without bending your knees. don't bounce when you stretch either. hold it for a minute then switch legs.
just stand up and touch your toes without bending your knees. don't bounce when you stretch either. hold it for a minute then switch legs.
i would agree with stretching... i can jump quite high bu i am really not flexibile... but am working on that and as far as i know its effective... so just stretc your legs but again you shuld overdo it...
and yeah... it might happens to you as well but i notice that my VJ sometimes depends on how i am fieeling... it isnt a huge difference but still.. just try to power yourself up with sime music or sth.. go and look dunk mixes on youtube before you go to the playgroung... you'll fell better xD
Here is another good listing of some of the primary plyometric exercises:
ExRx.net Power Training Exercises: Olympic Syle Weightlifts and Plyometrics
ExRx.net Power Training Exercises: Olympic Syle Weightlifts and Plyometrics
you can visit the site:
increase-leap.com
increase-leap.com
Because you are young you have a lot of time to grow taller and of course, increase your vert.
1.) Increase your vertical leap. Use jump rope. play more basketball and grab more rebounds, do 50 explosions (jump as high as you can by bringing your knees to your chest) per day and so on.
2.) Grow taller. I don't know how tall or old you're but you can get into swimming, stand in upright posture, get into yoga, just get involved into something that will stretch your body.
3.) Lean to dunk better. Now, of course for this, it wouldn't bother if you could improve in the first two things I mentioned
I mean, dunking is not a science, it's work. Ask Michael Jordan and he'll tell you that due to the fact that he was doing all kinds of dunks all day long, he bacame such a powerful dunker.
1.) Increase your vertical leap. Use jump rope. play more basketball and grab more rebounds, do 50 explosions (jump as high as you can by bringing your knees to your chest) per day and so on.
2.) Grow taller. I don't know how tall or old you're but you can get into swimming, stand in upright posture, get into yoga, just get involved into something that will stretch your body.
3.) Lean to dunk better. Now, of course for this, it wouldn't bother if you could improve in the first two things I mentioned
I mean, dunking is not a science, it's work. Ask Michael Jordan and he'll tell you that due to the fact that he was doing all kinds of dunks all day long, he bacame such a powerful dunker.
guys, when doing a you should see to it that you have a strong tendons and joints because you are adding a lot of stress on them and if ever they are weak you are risking yourself to injury which will may cause delays in seeing improvements. When you are in weight training you should focus on lifting weights that are 85% of your max rep, and quality of exercise and focus on speed.The faster you're able to lift the weight the more stress you put on the muscle and the stronger they will become.
I would disagree with that. With plyometrics, you're body is typically only propelling you as far as it can handle. Provided that there are no significant muscle imbalances, there is some solid evidence that sport-specific plyometrics directly reduce the likelihood of injury on a clinically significant level.
How you lift should be utterly and completely dictated by what you are training for, not some simple arbitrary percentage or number. Quality of movement (ie. form) and the proper implementation of the F.I.T.T. principle should be the chief concerns in an strength training regiment.
As for speed in lifting, that only really applies to Oly and some plyometric training. In most cases of general strength training, you shouldn't be trying to perform lifts as quickly as possible. In fact, development is greater when lifts are slower, especially during the eccentric phase of lifts.