vertical jump?

W

walt

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to increase vertical jump,you have to workout your calfs,hamstrings,etc,right.Well Ive been doing calf raises for two months and i jump about 3 inches higher now......I do 60 every day.But now I think this might be a better workout:

60 calf raises
30 left leg raise
30 right leg raise
jump as high as u can 20 times in a row(when i say jump I mean explode)

Ill start this routine by doing it mornings and in the afternoons(monday,wednesday,fridays)well what do you think.

PS-How many calf raises should I do,and When do you think ill start seeing
results.Thanks for reading...would really appreciate some help.
 
i think any exercise that works on your fast twitch muscles will increase your vert. When doing all these exercise, focus on exploding.
 
Squats are very important and effective for increasing the vertical leap, you must include them. Also consider doing some lunges, other than that what you're currently doing seems fairly good to me.
 
just jumping isn't plyometrics. Plyometrics is a rapid eccentric movement before you jump. for example jump down from a small box to the ground, when you land you need to absorb the impact, then jump as high as possible. The goal is to jump off the ground as quickly as possible; use as little time on the ground as possible. Just jumping isn't really plyometrics, you need that rapid eccentric phase right before the concentric phase. I'm not saying jumping as high as possible doesn't do any good, but it's not really plyometrics.

also, one should really only do short phases of plyo training, as it can be pretty rough on the body (due to the shor time used at absorbing the impact)
 
Twice the Speed has a great vert workout message him on youtube

You can do box jumps. I usually go on youtube and look for people who display explosiveness and message them for tips. That's what I did.

Example:
 
Jump squats
Plyometric Alternating Lunges (Split jump squat)
HEAVY calf raises
HEAVY squats
Key to having good vert is lots of power in quads and calves, along with a low bf% and a high weight:strength ratio.

63 inch running box jump? hah
Frank yang: 63 inch standing box jump - It's around 1:40 or so
 
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I learn the hard way that when doing a plyometric training make sure you have a strong joints and tendons beacuse you will be adding a lot of pressure on them and if they are weak you are risking yourself into injury, which will 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.
 
walt said:
to increase vertical jump,you have to workout your calfs,hamstrings,etc,right.Well Ive been doing calf raises for two months and i jump about 3 inches higher now......I do 60 every day.But now I think this might be a better workout:

60 calf raises
30 left leg raise
30 right leg raise
jump as high as u can 20 times in a row(when i say jump I mean explode)

Ill start this routine by doing it mornings and in the afternoons(monday,wednesday,fridays)well what do you think.

PS-How many calf raises should I do,and When do you think ill start seeing
results.Thanks for reading...would really appreciate some help.
Click to expand...


You need to do Explosive Plyometrics, and run sprints in between your heay sets. This is what professional athletes are trained to do, and it works for getting faster and jumping higher like your wouldnt believe. Also, STRETCH!!! tight muscles will not grow or get stronger. You should be stretching your calfs with SMR just as much as working them out. If you have any questions, take a look at my articles at
 
There is an old school (very) jump training in kung fu called jumping gung, which essentially means specializing in jumping.
I used it for a time (back in the day) and at 5'9 was eventually able to get my hand over a standard basketball rim (before training I was roughly 6" from the rim).

Dig a hole that is roughly waist deep, get into the hole and jump out onto the ground. Land as lightly as possible in a squatting position and jump back in. Jump in and out until you can no longer jump out; repeat daily. Each month, dig the hole several inches deeper but do not use the "more is better" method and try to rush results; it has to be gradual.

When your hole is shoulder height, begin adding water into the hole; a little at a time again.

I never reached the water stage...well, actually I did but not on purpose; rain getting into the hole became a nuisance. So I traded the hole for a stack of truck tires to which I screwed a 3/4 piece of plywood on one and used it as the top. Instead of water, I added weight to my body.

The old masters said (and were later confirmed by science), that a vegetarian diet makes the body lighter because the muscles become less dense...making jumping easier. I never went all the way with the vegetarian diet but I did dramatically decrease my meat intake at one point and could really tell the difference.
 
I agree with the answer for plyos. Plyos are a great way to achieve high explosion movements. As far as everything else.....Front squats are the only type of squats to be doing to improve a vertical. Olympic lifts are the most essentail lift to be doing!!! Power cleans and snatches works the triple extesion (ankles, knees, and hips) need for the explosive movement in a Vjump. So forget the calf raises and leg raises they are a waste of time. Olympic lifts, front squats, and plyos if done correctly will be all you need.
 
Best way to jump higher is to jump. Plyometrics is the best suggestion I've seen. Throw in jump pistols and single leg calf raises If your goal is to build explosiveness than set up your workouts accordingly with power moves.
 
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